WODs

happy easter!

a) mobility 3min
min each
downdog to seal
sasmon stretch
scorpion

b) warm up 6min
3 rounds for quality
10 sit ups
5 clean & jerks (building in weight)
parter does ski

team conditioning 35min
1000/800m ski
60 toes to bar
30 clean & jerk 60/40
1000/800 m ski
40 toes to bar
20 clean & jerk 60/40
1000/800m ski
20 toes to bar
10 clean & jerk 60/40

a) mobility 5min
ROM drills

b) snatch warm up 5-10min

c) snatch 10min
build to a heavy triple snatch

d) conditioning 25min
5 rounds for time
400m run
15 overhead squats 40/20
5-4-3-2-1 wall walks

"a) mobility 4min
1min each
sumo squat stretch
lateral squat stretch
samson stretch
marching plank

b) warm up 4min
2 rounds
3 burpees box step overs
6 good mornings (empty bar)
9 air squats

c) front squat 15min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 19min
5 x amrap 3min
3 burpee pull ups
6 box jump overs 60/50
9 swings 24/16

1min rest

a) mobility 4min
1min each
table top bridge
scorpion
calf stretch
push up to down dog

b) warm up 5min
2 rounds for time
20 singe unders
10 push ups
20 singe unders
10 lunges

c) bench press 15min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 15min
amrap 15min
30 double unders
75m db farmers carry 20/15
30 double unders
15 handstand push ups
30 double unders
15m db front rack lunges

a) mobility 4min
1 min each
handwalk
instep rotation stretch
kneeling forearm stretch
kneeling lat stretch

b) clean warm up 5-10min

c) power clean 12min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 18min
3 rounds for time
500/400m row
21-15-9 reps
hang power cleans 60/40
pull ups