WODs

a) mobility 3min
1min inverted hamstring stretch
1min samson stretch
1min hand walk

b) warm up 6min
2 rounds (teams of 2)
8 good mornings (unloaded bar)
8 back rack lunges
8 ring rows
partner does bike

c) deadlift cycle 12min
5 x 6 deadlifts
1-2min rest
*start with the heaviest load from last week and build to a heavy set of 6 reps

d) conditioning 16min
4 rounds on every 4min
20/15cal bike
16m overhead walking lunges 20/15
12 pull ups
*score is the slowest round

a) mobility 3min
1min sumo squat stretch
1min handwalk + push up
1min samson stretch

b) warm up 4min
tabata (8 intervals)
squats
burpees

c) functional body building 12min
4 sets
5-10 bulgarian split squats / side
5-10 half kneeling curl to press
*rest 1-2min between sets

d) conditioning 20min
42,30,18 reps for time
wall balls 20/14
hand release push ups
row

a) mobility 4min
1min kb calf smash
1min lat stretch on box
1min hand walk
1min hip cross over

b) warm up 5min
3 rounds
6 ring rows
8 straight leg sit ups
10 step ups
12 kb deadlift

c) chin ups (cycle) 10min
based on max reps
5-9 reps: 4-3-3-2-2
10-14 reps: 9-8-7-6-6
15-19 reps: 12-10-8-6-5
20-24 reps: 18-15-12-8-6
25+ reps: 20-16-12-8-8
*1-2min rest between sets

d) conditioning 20min
8 rounds for time
12 box jumps 60/50
10 toes to bar
8 swings 32/24

a) mobility 3min
1min hip cross overs
1min hand walks
1min samson stretches

b) warm up 8min
2 rounds
1min ski
1min banded good mornings
1min lunges
1min plank

c) sweat club 30min
emom 30min
1. 10-15cal ski
2. 15-20 sit ups
3. 15-20 kb highpulls
4. 10-20 jumping lunges
1min rest

a) mobility
1min calf stretches
1min samson stretches
1min scorpions

b) warm up
in teams of two
2 rounds
1. 200m ski
2. 10 muscle cleans +
5 press +
overhead hold until partner finishes ski

c) team conditioning
in teams of 2
for time
100cal ski
50 clean & jerks 50/35
100 burpees over the bar
50 clean & jerks 50/35
100cal ski

f/f 80cal
f/m 90cal

a) mobility 3min
1min foam rolling quads
1min sumo squat stretch
1min lateral squat stretch

b) warm up 5min
3 rounds
1min row
10 med ball squats

c) back squat (cycle) 15min
5 x 3 back squats 85% of 3rm
*rest 2min between sets

d) conditioning 15min
amrap 15min
max calorie row
on the minute (starting at 0:00)
10 wall balls 20/14lbs