WODs

a) mobiltiy 4min
1:00 each
warrior squat
scorpion
down dog and seal
snatch grip shoulder rotation

b) warm up 5min
4 rounds
5 push ups
10 sit ups
15 squats

c) hang power snatch 12min
on the 2:00 x 6 sets:
1. 3 reps @ 75%
2. 2 reps @ 78%
3. 2 reps @ 78%
4. 2 reps @ 83%
5. 1 reps @ 86%
6. 1 reps @ 86%

d) conditioning 20min
amrap 20min
5 burpees over the bar
10 sit ups
15 squats

every 4 min (starting at 0:00)
15 hang power snatches 30/25

a) mobility 4min
1:00 each
pass through
dowel lat stretch
handwallk
overhead squat

b) warm up 5min
3-4 rounds
5 strict pull ups / ring rows
10 push ups
15 dowel overhead squats

c) overhead squat 15min
on the 2:30 x 6 sets:
1. 6 reps @ 70%
2. 4 reps @ 73%
3. 2 reps @ 75%
4. 6 reps @ 73%
5. 4 reps @ 75%
6. 2 reps @ 78%

d) conditioning 18min
5 rounds for time
12/9 cal row
9 bar muscle ups / c2b pull ups
6 wall walks

a) mobility 4min
1:00 each
hip cross over
scorpion
down dog and seal
samson

b) warm up 6min
3 rounds
45sec on / 15sec off
erg of choice
plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15cal row
2. 10-15 dumbbell plank rows
3. 10-15cal bike
4. 15-25 sit ups
5. rest

a) mobility 3min
1:00 each
handwalk
instep rotation
lunge with lateral flexion

b) warm up 5min
in teams of 2
1-2 rounds each
A: 10 single arm dumbbell swings (5 each side)
B: burpees
A: 10 singel arm dumbbell push press (5 each side)
B: burpees
A: 10 single dumbbell front rack lunges (5 each side)
B: burpees

c) team conditioning 35min
for time

5 rounds
30 alternating dumbbell snatches 20/15
10 burpees over the dumbbell

5 rounds
30 dumbbell hang clean & jerks 20/15
10 burpees over the dumbbell

5 rounds
30 dumbbell overhead lunges 20/15
10 burpees over the dumbbell

a) warm up 4min
1:00 each
pass through
dowel lat stretch
dowel hip stretch
overhead squat

b) warm up 5min
1 round
10 dowel press
10 squats
10 dowel push press
100 sinlge unders
10 dowel push jerks
10 ring rows

c) push jerks 15min
on the 2:30 x 6 sets:
2-3 push jerks @ 78-88%

d) conditioning 12min
"Open 12.4"
amrap 12min
150 wall balls
90 double unders
30 ring muscle ups

a) mobility 4min
1:00 each
scorpions
dynamic lat stretch
samson stretch
scapula push ups

b) warm up 6min
emom 6min
1. 5-10 ring rows + 5-10 push ups
2. 10-20m walking lunges
3. easy bike

c) rope climb / bench press 12min
5 sets
5-4-3-2-1 rope climbs
10 bench press @75% bw

d) conditioning 18min
for max reps
3:00 target burpees
3:00 reverse sled drag 80/60
3:00 cal bike
2:00 target burpees
2:00 reverse sled drag
2:00 cal bike
1:00 target burpees
1:00 reverse sled drag
1:00 cal bike