WODs

a) mobility 4min
1:00 each
samson stretch
instep rotation
lat stretch
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. push ups
10 air squats
10 push press
*remaining time row

c) skill 8min
push jerk

d) conditioning 20min
for time
1000/900m row
4 rounds
5 push jerks 30 double unders

750/675m row

3 rounds
5 push jerks 30 double unders

500/450m row

2 rounds
5 push jerks 30 double unders
250/225m row

1 round
5 push jerks 30 double unders

barbell: 50/35kg

a) mobility 3min
1:00 each
instep rotation
lat stretch
sumo squat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 step back lunges
10 ring rows
10 scap. pull ups
*remaining time ski/bike

c) back squats 15min
set 1 5 reps at 77%
set 2 3 reps at 81%
set 3 3+ reps at 87%

d) conditioning 15min
amrap15min
10/8cal ski/bike
10 front rack step back lunges 20/15kg
1-2-3… strict pull-ups

Skill Class 18:00
kipping pull up

a) mobility 3min
1:00 each
hand walk
lat stretch
calf stretch

b) warm up 4min
amrap 4min
100m run
10 kb deadlifts
10 box step ups

c) conditioning 26min
5 rounds for time
600m run
20 box jumps 60/50cm
20 kettlebell swings 24/16kg

d) back 5min
30sec on/10sec off (4sets per arm)
single arm kb bent over row

a) mobility 4min
1:00 each
instep rotation
hand walk
lat stretch
scorpions

b) warm up 4min
amrap 4min
10/8cal row
10 push ups
10 shoulder taps

c) bench press 14min
set 1 5 reps at 77%
set 2 3 reps at 81%
set 3 3+ reps at 87%

d) conditioning 16min
for time
50 push-ups
100/80cal row
20 wall walks

Skill Class 18:00
rowing technique + double under

a) mobility 3min
1:00 each
lat stretch
samson stretch
scorpion

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. ski/bike
3. box step ups
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 20-30sec ring dip support hold
2. 10-15cal ski/bike
3. 16-20 double db box step ups
4. 14-20 mountain climbers
5. rest

Sunday Endurance for Open Gym
choose row/ski/run
5 sets
600m [rpe 3]
400m [rpe 5]
200m [rpe 7]
rest 1 minute between sets
score: total time including rest

a) mobility 3min
1:00 each
sumo squat stretch
handwalk
calf stretch

b) warm up 5min
amrap 5min
8 db deadlifts
6 air squats
4 burpees
*partner is running 100m

c) conditioning 30min
in teams of 2
for time
4-3-2-1 rounds of triplet each (ygig)

triplet:
10 alt. db snatches 22,5/15kg
8 goblet squats
6 burpees

*400m partner run after each set