WODs

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

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