WODs

a) mobility 4min
1min each
down dog to seal
alternating pigeon
scorpion
table op bridge

b) warm up 4min
tabata (8 intervals)
overhead hold (empty bar)
good mornings

c) push jerk 15min
1. build to a heavy single
2. 1 x max reps @ 80%

d) benchmark conditioning 6min
"Grace"
for time
30 clean & jerks 60/40

compare to 20.11.2019

e) handstand accessory 10min
3 sets
30sec handstand hold (nose or heels to wall)
rest 30sec
30sec wall walks
rest 30sec
30sec push ups
rest 1min

a) mobility 5min
1min each
foamrolling upper back / lat
lat stretch on foam roller
handwalk
samson stretch

b) warm up 5min
on every 90sec x 3
5 pull ups / ring rows
10 sit ups
15 squats
max cal row

c) pull ups 10min
3 supersets
3 weighted pull ups / strict pull ups +
max strict pulls / ring rows
*rest 2min between sets

d) conditioning 20min
3 rounds for time
10 db overhead lunges / arm
20 toes to bar
30 db hang snatches 20/15
40 air squats
500/400m row

a) mobility 4min
1min each
inverted hamstring stretch
scorpions
handwalks
plank push ups

b) warm up 4min
for quality
1min kb deadlifts
1min bike
1min hr push ups
1min row

c) conditioning
emom 30min (6 rounds)
1. 15-20 kb high pull
2. 10-15cal bike
3. 15-20 hand release push ups
4. 10-15cal row
5. rest

a) mobility 4min
1min each
calf stretch
sumo squat stretch
samson stretch
lat stetch on box

b) warm up 6min
in teams of 2
2 rounds each
10 box step overs
10 med ball squats
10 ring rows
partner does bike*
*1st round arms only

c) team conditioning 35min
for time
100 box jump overs 60/50
1000m bike
100 wall ball 9/6
1000m bike
100 pull ups
1000m bike
100 wall balls 9/6
1000m bike
100 box jump overs 60/50

a) mobility 5min
rom drills

b) snatch warm up 10min

c) snatch complex 12min
5 moderate / heavy sets > 70% of 1rm snatch
1 snatch balance +
1 squat snatch
> 70% of 1rm snatch

d) conditioning 18min
for time
3 rounds
10 snatches 30/25 (light)
12 bar facing burpees

into

2 rounds
10 snatches 40/30 (moderate)
12 bar facing burpees

into

1 round
10 snatches 50/35 (heavy)
12 bar facing burpees

a) mobility / warm up 6min
2 rounds of
1min each
cal ski
samson stretches
handwalks

b) long conditioing 35min
50-40-30-20-10 reps for time
cal ski
abmat sit ups
russian swings 24/16
kb lunges