WODs

Happy International Womens Day

"I'm sometimes asked "When will there be enough (women on the Surpreme Court)?" and my answer is: "When there are nine". People are shocked. But there'd been nine men and nobody's raised a question about that."
- Ruth Bader Ginsburg

a) mobility 3min
1:00 each
cossack squat
warrior squat
scorpion

b) warm up 5min
1 round
10 air squats
250/200m row (easy)
30sec bottom of front squat hold (empty bar)
250/2000m row (moderate)
10 front squats
remaining time row (hard)

c) front squat 10min
build to a heavy set of 10 front squats

d) conditioning 20min
3 rounds for time
500/400m row
20 thrusters 30/20
20 burpees over the bar

rest 2:00 between rounds

a) mobility 4min
1:00 each
scorpion
handwalk
calf stretch
sumo squat stretch

b) warm up 12-15min
3 rounds
5 push ups
10 single unders
15 light kettlebell swings

into

2 rounds
5 snatch grip deadlifts (empty bar)
5 hang muscle snatches
5 behind the neck push jerks
5 power snatch

then

3 power or squat snatches @ each weight that you think you'll get to in the workout

then

1 round
2 wall walks
20 double unders / single unders
2 snatches (weight 1)

c) conditioning 6-12min
"CF Open 23.3"
Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

a) mobility 3min
scropion
kneeling lat stretch
handwalk

b) warm up 6min
1 round
2:00 cal row
2:00 cal bike
2:00 5 ring rows, 5 push ups

c) conditioning 34min
emom 35min (7 rounds)
1. 10-15cal row
2. 10-15 single arm dumbbell push presses (each arm)
3. 10-15 cal bike
4. 10-15 ring rows
5. rest

a) mobility 3min
1:00 each
samson stretch
instep rotation stretch
cobra good mornings

b) warm up 5min
in teams of 2

1 round each
A: 1:00 plank hold
B: amrap
10 russian swings 24/16
max lunges

into

1 round each
A: 1:00 deadhang hold
B: amrap
10 lunges
max russian swings 24/16

c) team conditioning 30min
in teams of 2
for time

200 swings 24/16
partner: plank hold

300 abmat sit ups
partner: goblet hold 24/16

200 kb goblet lunges 24/16
partner: deadhang hold

a) mobility 3min
1:00 each
samson stretch
sumo squat stretch
handwalk + scorpion

b) warm up 5min
2 rounds
15 air squats
12 banded good mornings
9 push ups

c) conditioning 20min
amrap 5min
buy in: 20 wall balls 9/6
15 deadlifts 80/60
15 hand release push ups

2:30 rest

amrap 5min
buy in: 35 wall balls 9/6
12 deadlifts 80/60
12 hand release push ups

2:30 rest

amrap 5min
buy in: 50 wall balls 9/6
9 deadlifts 80/60
9 hand release push ups

d) back squat 10min
build to a heavy set of 5 reps