WODs

a) mobility 3min
1min down dog to seal
1min bird dog
1min reverse snowangel

b) warm up 6min
2 rounds
250/200m row
21 kb deadlift
12 bar tap

c) bar muscle ups 10min
30 bar muscle ups

d) conditioning 15
for time 15
1200m row
63 swings 24/16
36 pull ups

a) mobility 4min
1min reverse inchworms
1min scorpions
1min reverse snow angles
1min samson stretch

b) warm up 6min
emom 6min
1. 30sec nose to wall handstand hold
2. 45sec easy row

e) conditioning 32min
emom 32min
1. 3-5 wall walks
2. 10-15cal row
3. 10-15 burpees
4. rest

a) warm up 9min
2 rounds
45sec work / 15sec rest
squats / partner hold bottom of medball squat
bike / partner holds plank
step ups / partner holds reverse plank

b) team conditioning 28min
in teams of 2
3 rounds
2min wall balls 9/6
2min bike
2min box jump overs 60/50
2min single arm hang clean & jerk 20/15
2min rest

a) mobility 4min
1min dowel lat stretch
1min pass throughs
1min sots press
1min overhead squats

b) snatch warm up 10min

c) snatch complex 9min
emom 9min
1 power snatch
1 overhead squat
1 hang squat snatch

d) conditioning 10min
10,9,8,7,6,5,4,3,2,1 reps for time
chest to bar
hang squat snatch 40/30

e) optional midline 8min
3 sets
10 babell roll outs
30sec weighted glute bridge

a) mobility 4min
2min handwalk + scorpion
2min samson + instep rotatioan

b) warm up 6min
in team of 2
2 rounds each
10 push ups
10 ring rows
partner does bike (1. arms only, 2. regular)

c) functional body building 20min
5 giant sets
8-10 db bench press
8-10 db bent over row
8-10 alt db suitcase lunges

d) bike intervals 10min
in teams of 2
10 sets for max cals
30sec fast
30sec rest

a) mobility 4min
1min foam roller back
1min ths opener
1min jefferson curls
1min warrior squat

b) clean warm up 10min

c) clean complex 10min
build to a heavy
5 deadlifts
3 hang cleans
1 jerk

d) benchmark conditioning 15min
"DT"
5 roudns for time
12 deadlifts 70/50
9 hang power cleans
6 push jerks

compare to 09.10.2020