WODs

a) mobility 4min
1min each
samson stretch
down dog and seal
scorpions
scapula push ups

b) warm up 5min
2 rounds
200m run
15 straight leg sit ups
10 push ups

c) bench press 15min
for total laod
5 sets of 5

conditioning 18min
on the 3:00 x 6
400m run
1 unbroken set toes to bar

score is total reps

a) mobility 4min
2min each
handwalks + scorpions
instep rotation + half front split

b) warm up
in teams of 2
2 rounds each
5 db burpee deadlifts 20/15
5 step overs
partner does
500m bike

c) long conditioning 32min
8 rounds for total reps

amrap 2min
max cal bike

amrap 2min
30 db snatches 20/15
15 burpee box jump overs

*pick up where you left off

a) mobility 4min
1min each
warrior squats
lateral squat stretch
calf stretch
lat stretch

b) warm up 4min
for quality
100 single unders
20 air squats
50 single unders
10 front squats (empty bar)

c) front squat 15min
for total load
5 sets of 5

d) conditioning 18min
amrap 18min
500m row
30 push press 40/30
100 double unders
500m row
30 front squats
100 double unders
500m row
30 thrusters
100 double unders

a) mobility 4min
1min each
samson stretch
handwalks
kneeling forearm stretch
front rack stretch

b) clean warm up 10min

c) power clean 10min
unbroken sets for load
15-12-9 power cleans

rest as needed between sets

d) benchmark conditioning 15min
"Helen"
3 rounds
400m run
21 swings 24/16
12 pull ups

compare to 11.09.2019

Happy Pfingsten!

happy Pfingsten!
rest day