WODs

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

a) warm up 4min
3 sets
45“on/15“off
bike
sumo squat stretch
b) backsquat 16min
6 sets
4 reps >78%
c) conditioning 12min
3 rounds
for total reps
amrap 3min
30/20cal bike
max db box step overs 25/15
3min rest

scale 25/17

a) warm up 10min
2 rounds
400m run
5 down ups
10 ring rows
5 sumo squat stretch
10 kb deadlifts
5 handwalk + push ups
b) conditiioning 25-30min
“Schmalls”
for time
800m run
then
2 rounds of
50 burpees
40 pull ups
30 pistols
20 swings 24/16
10 handstand push ups
 
then 800m run
 
scaled jumping pull ups, goblet lunges, 16/12, pike push ups

a) warm up 5min
2 sets
45“on/15“off
row
instep stretch + rotation
barbell good mornings
plank ups
b) deadlift 16min
6 sets
4 reps >78%
c) conditioning
amrap 14min
40cal row
20 power cleans 50/35
40 sit ups