WODs

a) mobility 4min
1:00 each
pass through
dowel lat stretch
intsep rotaions
prone behind the neck press

b) warm up 6min
emom 6min
1. bike
2. burpees
3. rope body rows

c) strict press / rope climb 15min
4-5 sets
A: 5-6 strict press @ 65-70%
*6-8sec eccentric
B: 1-2 (legless) rope clibs

d) conditioning 16min
4 rounds for total reps
1:00 max bike
1:00 max db shoulder to overhead
1:00 max lateral parallette burpees
1:00 rest

a) mobilty 4min
arm circles (30sec each direction)
instep rotations stretch
handwalks
bird dogs

b) warm up 5min
3 rounds
200/150m row
5 good mornings (empty bar)
5 snatch grip strict press

c) muslce snatch 10min
3-5 sets of
5 muscle snatches @ light weights

d) conditioning 20min
for max reps
0:00 - 2:00
500/400m row
max power snatches 60/40

rest 1min

3:00 - 6:00
750/600m row
max power snatches

rest 2min

8:00-12:00
1000/750m row
max power snatches

rest 2min

14:00-17:00
750/600m row
max power snatches

rest 1min

18:00-20:00
500/400m row
max power snatches

a) mobility 4min
1:00 sumo squat stretch
1:00 kneeling lat stretch
1:00 scorpions
10 hollow rock / arch rock (20s hold each)

b) warm up 5min
every 1:30 x 3
1 rounds of "Cindy"
5 pull ups
10 push ups
15 squats

remaining time
1st round top of push up hold
2nd round deadhang hold
3rd round bottom of squat hold

c) back squat / strict weighted pull ups 15min
4-5 sets
A: 5-6 back squats @ 65-70%
*6-8sec eccentric
B: 2-5 weighted strict pull ups

d) conditioning 15min
amrap 15min "Cindy"
5 pull ups
10 push ups
15 squats

a) mobility 4min
1:00 each
90/90 stretch
handwalks
calf stretches
plank shoulder taps

b) warm up 5min
2-3 rounds for
200m run
10 sit ups
5 good mornings

c) benchmark conditioning 35min
"Mr. Joshua"
5 rounds for time
400m run
30 (GHD) weighted sit ups
15 deadlifts 110/75

compare to 30.4.2018

a) mobility 4min
1:00 each
scorpions
calf stretch
handwalk
elbow to plank

b) warm up 5min
1 round of
1:00 on / 15sec off
row
burpees
box jumps
kb high pulls

c) conditioning 35min
emom 35 (7 rounds)
1. 10-15cal row
2. 5-10 burpees
3. 15-20 box jumps 50
4. 15-20 kb high pulls 24/16
5. rest

a) mobility 3min
1:00 partner squat hold
1:00 partner shoulder stretch

b) warm up 5min
in teams of 2
2-3 rounds each
5 push press
5 front squat
5 thrusters
partner rows (moderate pace)

c) team conditioning 35min
in teams of 2
for time

1000/800m row
50 front squats 40/25
50 pull ups

1000/800m row
75 push press 30/20
50 pull ups

1000/800m row
100 thrusters 20/15
50 pull ups