WODs

a) warm up 5min
10 bike >55/65
5 sumo squats
10 burpees
5 instep rotation/s
10 bike>55/65
b) primer 12min
3 rounds
15 glute bridges
30sec squat hold
60sec plank hold
c) strength 10min
3 sets
5 tempo back squats (3s down)
d) conditioning 12min
3 rounds for time
12 burpee box jumps
21/18cal bike

a) warm up 5min
2 sets
45"on/15"off
bike >60/55
barbell good mornings
row >1000/850
barbell shoulder press

b) teams of two
for total reps
I GO YOU GO
amrap 12min
10/8cal bike
6 power cleans 50/35
4 burpees over the bar
4min rest
amrap 12min
10/8cal row
6 push press 50/35
4 pull ups

a) warm up 5min
3 sets
45"on/15"off
ski >1000/800
sumo squat stretch
dynamic bridge

b) primer 12min
3 sets
10 alt single leg medball rom deadlifts
10 tempo medball squats
5 tempo strict straigth leg raises
10 alt single leg v-ups

c) conditioning
5 rounds
for time
24/18cal ski
16 wall balls
8 toes to bar

CAGES
a) warm up 10min
400m run
into
2 rounds
10 step ups
10 samson stretch
10 twisted cross
10 dynamic bridge
into
200m run
10 alt db snatches
5 push pus
10 frontrack lunges
10 single arm db thruster
5 burpees
200m run

b) conditioning 25min
for time
600m run
60 alt db snatches 20/15
60 push ups
400m run
40 single arm db overhead lunges 20/15
40 box jump overs
200m run
20 single arm db thruster 20/15
20 burpees

CAGES
a) warm up 10min
400m run
into
2 rounds
5 prisoner good mornings
5 sumo squat stretch
5 handwalks
into
5 barbell good mornings
5 deadlifts (unloaded bar)
5 tall muscle cleans
5 hang power cleans with 3sec pause in catch
5 power cleans (unloaded bar)
5 frontsquats
into
work up for work load

b) strength 20min
every 90sec for 4 rounds
3 deadlifts + 3 power cleans + 3 frontsquats (climbing)
2min rest
every 90sec for 4 rounds
2 deadlifts + 2 power cleans + 2 frontsquats (climbing)
2min rest
every 60sec for 4 rounds
1 deadlift + 1 power clean + 1 frontsquat (climbing)

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
inverted hamstring stretch
down dog & seal
into
2 rounds
200/150m row 2:00/2:10
10 russian swings 24/16
5 sit ups

b) conditioning 20min
5 rounds
for total reps
amrap 3min
250/200m row
20 swings 24/16
max sit ups in remaining time
90sec rest

scale 200/150m row, 20/12