WODs

a) mobility 3min
1:00 each
hand walk
sumo squat stretch
calf stretch

b) warm up 5min
in teams of 2
amrap 5min
5 medball squats
5 medball press
5 step ups
partner does down ups

c) conditioning 32min
in teams of 2 for time
50-40-30-20-10-20-30-40-50
wall balls 20/14lbs
box jumps

*10 synchro burpees after each round

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
scorpion

b) warm up 6min
on every 2:00 x 3
10 good mornings (empty bar)
10 straight leg sit ups
remaining time row

c) deadlift 18min
3x2 deadlifts @ 80 %
3x max deadlifts @ 85%

d) conditioning 12min
for time
60 toes to bar
60 swings 32/24kg
60 cal row

partition however

a) mobility 3min
1:00 each
elbow instep rotation
scorpion
kneeling lat stretch

b) warm up 5min
3 rounds
10 push ups
30 single unders
10 ring rows
30 single unders

c) gymnastics strength 15min
1x max
strict handstand push ups
strict pull ups

3-4 sets
80% of max handstand push ups
80% of max pull ups

d) conditioning 12min
amrap 12min
10 push jerks 50/35kg
30 double unders
10 pull ups
30 double unders

a) mobility 3min
1:00 each
hand walk
dive bombers
sumo squat stretch

b) warm up 4min
amrap 4min
3 good mornings + elbow rotations
6 push ups
9 air squats

c) power clean 12min
work up to a heavy double power clean

d) benchmark conditioning 19min
"The Chief"
amrap 3min x 5
3 power cleans 60/40kg
6 push ups
9 air squats

1min rest between rounds.

compare to 25.9.2017

a) mobility 3min
1:00 each
elbow instep rotation
warrior squat
hip crossovers

b) warm up 4min
on every 2:30 x 2
10/8 cal bike
10 front squats (empty bar)
remaining time plank

into
10/8 cal ski
10 strict press
remaining time plank

c) back squat 15min
4 sets
6 tempo back squats @ 65%

5 sec bottom hold

d) conditioning 15min
for time
2 rounds
20/16 cal bike
20 thrusters 40/30kg

into

2 rounds
20/16 cal ski
20 sumo deadlift high pulls 40/30kg

a) mobility 3min
1:00 each
hand walk
calf stretch
kneeling lat stretch

b) warm up 5min
1:00 each
row
burpees step ups
shuttle runs
rope pull ups
bike

c) conditioning 27min
3min on / 3min off
1. max cal row
2. max burpee box jumps
3. shuttle runs
4. max rope climbs
5. max cal bike