WODs

a) warm up 8min
emom 8min
1. 45"ski
2. 45" sumo squat stretch
3. 45" bike
4. 45"bottom of squat hold
b) backsquat 16min
6 sets
4 reps >83%
c) conditioning 12min
3 rounds
for total reps
1min ski (cal)
1min burpees
1min bike (cal)
1min rest

a) warm up 8min
2 sets
45"on/15"off
row
handwalk + push ups
scapula pull ups/scapula ring rows
nose to wall handstand hold
b) gymnastic strength 14min
for quality
1-10 reps strict hspu
10-12 reps strict pull ups
scale elevated hspu, box supported hspu, pike push ups, banded strict pull ups, neg pull ups, ring rows
c) conditioning 12min
amrap 12min
7 double db push press 22,5/15
7 toes to bar
14/9cal row

scale 15/10, leg raises

a) warm up 5min
2 rounds
10 alt step ups
10 alt instep stretch + rotation
5 barbell good morinings (unloaded bar)
10 hollow rocks
b) deadlift 15min
6 sets
4 reps >81%
c) conditioning 14min
5 rounds
for time
12 sumo deadlift high pulls 40/30
24 sit ups
12 box jump overs 60/50

a) warm up
2 rounds
as a relay
200/150m row
10 barbell good mornings
5 burpee step ups
10 ring rows
b) conditioning 30min
teams of two
2000m row
100 deadlifts 70/50
50 burpee box jump overs 60/50
25 power cleans 70/50
10 bar muscle ups

scale 50/35, strict pull ups,

a) warm up 5min
3 rounds
5 handwalks + push ups
5 down dog & seal
10 twisted cross
20sec hollow hold
b) bench press 14min
5 sets
5 bench press >72%
d) conditioning 12min
amrap 12min
3,6,9,12,15,18 etc
push press 50/35
toes to bar

a) warm up 8min
2 sets
45""on/15""off
ski
handwalk + push ups
rope jumps
hollow hang on the bar
b) gymnastic strength 15min
5 sets
1-2 handstand walks (10m)
10-12 inverted ring rows
scaled nose to wall shoulder taps (10-12) or assisted hswlk w/dowel, ring rows
b) conditioning 15min
emom 15min
15/10cal ski
10 ball slams 20/15
40 double unders