WODs

Happy Frauentag

a) mobility 3min
1min each
handwalk + push ups
instep rotation stretch
sasmon stretvch

b) warm up 10min
in teams of 2
15 good mornings (empty bar)
parnter does burpees
15 back squats
parnter does burpees
15 deadlifts
parnter burpees

then

10-8-6-4-2 deadlifts
*build to a heavy double wich is slighlty heavier than the workout weight

c) Open WOD 22.2 10min
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps for time
deadlifts 102/70
burpees over the bar

a) mobility
1min each
hip crossovers
handwalks
lunge with lateral reach

b) warm up 8min
2 rounds for quality
1min ring row
1min sit up
1min row
1min russian swings

conditioning
emom 30min (6 rounds)
1. 10-15 ring rows
2. 15-25 sit ups
3. 10-15 cal row
4. 15-25 swings
5. rest

a) mobility 3min
1min each
sumo squat stretch
samson stretch
table top bridge

b) warm up 6min
3 rounds in teams of 2
1min squats
1min cal ski
emom 5 synchronized burpees (starting at 0:00)

c) team conditioing 35min
75-50-25 reps for time
cal ski
thrusters 40/30
burpees over the bar

a) mobility
ROM drills

b) clean warm up 5-10min

c) power clean 10-15min
1. build to a heavy set of 10rep
2. 1 x 10 @ 90 %, 1 x 10 @ 80 %

d) conditioning 14min
CF Open 14.4
amrap 14 min
60 cal row
50 toes to bar
40 wall balls 9/6
30 cleans 60/50
20 muscle ups

a) mobility
1min each
curtsey squats
scorpions
reverse snowangels

b) warm up 6min
12-9-6 reps for quality
step overs
push ups
partner does bike

c) conditioning 12min
18-15-12-9 rep for time
double dumbbell step overs 20/15
hanstand push ups

d) bike intervals
8 rounds for total caloroies
:45 max calories
1:15 rest