WODs

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

b) warm up 4min
amrap 4min
10/8cal ski/bike
10 box step ups
10 snatch grip hang high pulls

c) skill 5min
hang power snatch

d) conditioning 28min
for time
4 rounds
18/14cal ski/bike
25 box jumps 60/50cm
15 hang power snatches 40/30kg
18/14cal bike/ski
rest 2 minutes between rounds

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

b) warm up 4min
amrap 4min
10 step back lunges
10 push ups
10 ring rows

c) bench press 15min
set 1 5 reps at 80%
set 2 3 reps at 84%
set 3 2+ reps at 90%

d) conditioning 16min
on the 2:00 x 4 sets
20 db floor press
max db bent over rows
directly into…
on the 2:00 x 4 sets
20 db reverse lunges
max abmat sit-ups

dumbbells: 22,5/15kg
score: total rows + sit-ups

Skill Class 18:00
push press + double under

a) mobility 3min
1:00 each
hand walk
instep rotation
scorpion

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. ring row
4. scap. push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 12-20 wall balls
2. 10-15cal row
3. 8-12 strict pull ups
4. 20sec side plank (each side)
5. rest

Sunday Endurance for Open Gym
for quality
10-8-6-4-2 min bike
5-4-3-2-1 min row

a) mobility 3min
1:00 each
instep rotation
handwalk
scorpions

b) warm up 5min
amrap 5min
10 straight leg sit ups
10 front squats
10 push press
*partner is biking

c) conditioning 30min
in teams of 2
6 x 5:00 intervals
20 toes to bar
20/18/16cal bike
20 thrusters 35/25kg
max cal bike

score: cal

a) mobility 4min
1:00 each
inverted hamstring stretch
scorpions
lying hip cross over
calf stretch

b) warm up 4min
amrap 4min
100m run
10 good mornings
10 burpees

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

d) conditioning 15min
on the 5:00 x 3 rounds
10 lateral burpees over barbell
15 deadlifts 70/50kg
200m run

score: slowest round

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