WODs

a) mobility 4min
1min scorpion
1min warrior squats
1min samson stretch
1min barbell ankle stretch

b) warm up 5min
3 rounds
5 push ups
10 squats
20sec barbell overead hold

c) complex 10min
work up to a heavy complex of
1 strict press +
3 push press

d) conditioning 20min
3 rounds
15 double db squats
15 push ups on db

40 shuttle double db farmers carry (8m)

3 rounds
45 air squats
15 double db shoulder to overhead

rx+ handstand push ups, 22.5/17.5
rx 20/15
sc 15/10

a) mobility 4min
1min foam rolling back
1min lat stretch on foam roller
1min 90/90 stretch
1min hand walk push up

b) warm up 6min
2 rounds
12 box step ups
10 hang muscle cleans (unloaded bar)
8 ring rows
6 burpees

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

d) conditioning 18min
for time
9,6,3 reps
power clean
burpee box jump overs

into

12,9,6 reps
hang power clean
box jump overs

into

15,12,9 reps
deadlift
burpees over the bar

rx+70/50
rx 60/40
sc 40/30

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