WODs

a) mobility 3min
1min scorpion
1min hand walk
1min sumo squat stretch

b) warm up 6min
2 rounds
1min bike
1min push ups
1min row
1min step ups

c) sweat club 30min
emom 30min
1. 10-15cal bike
2. 15-20 push press
3. 10-15cal row
4. 10-20 box jumps
1min rest

a) mobility 3min
1min lat stretch on rings
1min handwalk + push up
1min samson stretch

b) warm up 6min
3 rounds
10 ring rows
10 kb deadlifts
partner does 10 push ups + hold until partner finishes the couplet

c) team conditioning 30min
in teams of 2
amrap 30min
6 burpees
9 pull ups
12 kb high pulls 32/24

partners switch after each movement

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