WODs

a) mobility 4min
1min foam rolling ths
1min lat stretch on foam roller
1min samson stretch
1min hand walks

b) warm up 5min
3 rounds
6 ring rows
6 straight arm burpees
6 single arm db deadlifts (3 each arm)

c) chin ups (cycle) 10min
3 sets max reps strict chin ups

d) conditioning 20min
amrap 20min
6 pull ups
9 burpees over the dumbbell
12 alt db snatches

rx+ 25/20
rx 20/15
sc 15/10

a) warm up 5min
400m run
into
10 sumo squat stretch
5 handwalk + push ups
10 instep stretch + rotation
b) conditioning 35min
teams of two
for time
800m run
100 push ups
100 swings 24/16
100 burpees
100 goblet squats 24/16
100 sit ups
800m run

a) warm up 5min
9, 6, 3 reps
sumo squat stretch
down dog & seal
handwalk + push ups
b) strength 12min
work up to a heavy clean & jerk
c) conditioning 16min
for time
21, 15, 9 reps
for time
clean & jerks 60/40
12, 9, 6 reps
bar muscle ups
*50 squats b/w sets

scale 40/30, strict pull ups, jumping bar muscle ups

a) warm up 5min
2 rounds
200m run/12/8cal ski
10 samson stretch
5 handwalk + push ups
b) conditioning 30min
amrap 15min
12/8cal ski
8 double db hang power cleans 20/15
6 handstand push ups
2min rest
amrap 15min
200m run
8 double db frontrack lunges 20/15
6 toes to bar

a) warm up 5min
2 sets
45"on/15"off
rope jumps
down dog & seal
twisted cross
b) strength 15min
10-8-6-4-2 reps
for quality
shoulder press (climbing)
chin ups
scale ring rows
c) conditioning 15min
amrap 15min
30 double unders
20 sit ups
10 double db devils press 20/15

scale single unders (x2), 45sec double under practice, 15/10

a) warm up 5min
2 sets
45"on/15"off
row
sumo squat stretch
step ups
b) strength 14min
5 sets
3 backsquats @climbing
c) conditioning 18min
4 rounds
for time
500/400m row
21 wall balls 20/14
12 box jump overs 60/50