WODs

a) mobility 4min
1min active hamstring stretch
1min 90/90 stretch
1min instep rotations
1min samson stretch

b) warm up 6min
1min bike
1min row
1min straight leg sit up

c) deadlift cycle 12min
6 x 4 deadlifts
*start with the heaviest load from last week and build to a heavy set of 4reps

d) conditioning 18min
for time
2min on / 1min off
2000m bike
1000m row
50 toes to bar
*work in intervals of 2min on, 1min off

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