WODs

a) mobility 5min
1min each
instep rotation stretch
kneeling lat stretch
down dog and seal
alt calf stretch
alt bird dogs

b) warm up 6min
2 rounds for quality
45sec work / 15sec rest
rope rows
box step overs 60/50
banded good mornings

c) rope climbs 10min
10-15 rope climbs

d) conditioning 12min
10,9,8,7,6,5,4,3,2,1 rep
deadlift 100/70
burpee box jump overs 60/50

a) mobility 4min
1min each
hand walk + push ups
scorpions
samsions stretch
reverse snowangels

b) warm up 6min
2 rounds of
45sec work / 15 sec rest
row
hand release push ups
barbell overhead hold (empty bar)

c) strict press 15min
1. build to a heavy 1rep press
2. 3 x 3 @ 85%

d) conditioning 15min
amrap 15min
100m row
1 wall walk
200m row
2 wall walk
300m row
3 wall walk
etc.

a) mobility 5min
1-2min foam rolling quads
1min lat stretch on foamroller
1min warrior squats
1min hip circles (30sec each side)

b) warm up 5min
12,9,6 reps for quality
front squat
push press
ring rows

c) thruster 15min
1. build to a heavy set of 7
2. build to a heavy set of 5
3. build to a heavy set of 3

d) benchmark conditioning 10min
"Fran"
21,15,9 reps for time
thrusters
pull ups

compare to 25.11.19

a) mobility 4min
1min each
handwalk
samson stretch
scapula push ups
bird dogs

b) warm up 6min
2 rounds
1min each
burpees
banded good mornings
machine of choice

c) conditioning 32min
emom 32min (8 x)
1. 3-5 wall walks
2. 10-15cal ski
2. 15-20 db snatch
3. 10-15 cal row
4. rest

a) mobility 3min
1min each
handwalk
scorpion
calf stretch

warm up 5min
in teams of 2
2 rounds
4 muscle cleans
8 push ups
12 box step ups
partner does bike

team conditioning 35min
in teams of 2
for time

10 rounds
4 power cleans 60/40
8 hand release push ups
12 box jumps

into

120/100cal bike

into

1 round
40 power cleans 60/(40
80 hand release push ups
120 box jumps

a) mobility 3min
1min each
dowel lat stretch
pass through
overhead squat

b) snatch warm and priming 10-15min
3 x 3 tall snatch

c) snatch 10min
build to a heavy snatch

d) conditioning 15min
21,15,9 reps for time
overhead squat 50/35
chest to bar pull ups

into

45 bar facing burpee