WODs

a) mobility 3min
1min calf stretch
1min sumo squat stretch
1min instep + rotation

b) warm up 5min
3 rounds
15 air squats
30 rope jumps
45sec plank

c) back squat (cycle) 12min
4 x 4 back squats @85% of 3rm

d) benchmark 12min
"Annie"
50,40,30,20,10 reps for time
double unders
sit ups

compare to 7.3.2019

e) hip accessory 4min
3 rounds
30sec glute bridges
30sec glute bridge hold
30sec rest

a) mobility 4min
1min pass throughs
1min good mornings with dowel
1min prone dowel behind the neck press
1min hand walks + push up

b) warm up 10min
snatch warm up

c) olympic lifting complex 10min
work up to a heavy power snatch + hang power snatch

d) conditioning 20min
for time
15,12,9,6 reps
double db devils press 20/15
shuttle run

into

6,9,12,15
burpees over the db
shuttle run

a) mobility 3min
1min inverted hamstring stretch
1min samson stretch
1min hand walk

b) warm up 6min
2 rounds (teams of 2)
8 good mornings (unloaded bar)
8 back rack lunges
8 ring rows
partner does bike

c) deadlift cycle 12min
5 x 6 deadlifts
1-2min rest
*start with the heaviest load from last week and build to a heavy set of 6 reps

d) conditioning 16min
4 rounds on every 4min
20/15cal bike
16m overhead walking lunges 20/15
12 pull ups
*score is the slowest round

a) mobility 3min
1min sumo squat stretch
1min handwalk + push up
1min samson stretch

b) warm up 4min
tabata (8 intervals)
squats
burpees

c) functional body building 12min
4 sets
5-10 bulgarian split squats / side
5-10 half kneeling curl to press
*rest 1-2min between sets

d) conditioning 20min
42,30,18 reps for time
wall balls 20/14
hand release push ups
row

a) mobility 4min
1min kb calf smash
1min lat stretch on box
1min hand walk
1min hip cross over

b) warm up 5min
3 rounds
6 ring rows
8 straight leg sit ups
10 step ups
12 kb deadlift

c) chin ups (cycle) 10min
based on max reps
5-9 reps: 4-3-3-2-2
10-14 reps: 9-8-7-6-6
15-19 reps: 12-10-8-6-5
20-24 reps: 18-15-12-8-6
25+ reps: 20-16-12-8-8
*1-2min rest between sets

d) conditioning 20min
8 rounds for time
12 box jumps 60/50
10 toes to bar
8 swings 32/24

a) mobility 3min
1min hip cross overs
1min hand walks
1min samson stretches

b) warm up 8min
2 rounds
1min ski
1min banded good mornings
1min lunges
1min plank

c) sweat club 30min
emom 30min
1. 10-15cal ski
2. 15-20 sit ups
3. 15-20 kb highpulls
4. 10-20 jumping lunges
1min rest