WODs

a) warm up
3 rounds
45"on/15"off
ski
instep stretch + rotation
down ups
b) conditioning 30min
for time
100/75cal ski
50 clean & jerk 50/35
100 burpees over bar
50 clean & jerks 50/35
100/75cal ski

a) warm up 5min
2 rounds
10 dowel pass thoughs
10 dowel around the world/side
10 dowel samson stretch
10 dowel good mornings
b) primer 4min
2 sets
20"weighted top of push up hold
20"weigthed bottom of push up hold
20"weighted alt shoulder taps
60"rest
c) gymnastic strength 6min
4 sets
20sec top of push up hold + 3 wall climbs
60sec rest
d) conditioning 16min
for time
2000m row
into
2 rounds
40 double unders
20 deadlifts 60/40
40 double unders
20 pull ups

a) warm up 5min
2 rounds
200m run
10 instep stretch + rotation
5 handwalk + push ups
b) primer 8min
3 sets
10 sumo stance barbell good mornings
20 barbell side bends
10 tempo backsquats
c) strength 10min
4 sets
5 def deadlifts
d) conditioning 15min
on every 3 min for 5 rounds
200m run
10 thruster 40/30

a) warm up 5min
line drills
b) strength 15min
5 sets
1 pause push jerk (3s pause in catch pos)
2 push jerk
c) conditioning
amrap 12min
6 hang power snatch 40/30
6 burpees over bar
6 toes to bar

a) warm up 5min
2 rounds
5 down ups
10 instep strech & rotation
10 twisted cross
5 dynamic bridge
b) primer 12min
3 rounds
8 single arm ring row/side
10 half kneeling db shoulder press/side
30sec single arm plank hold on db/side
b) gymnastic strength 8min
every 45sec for 8 rounds
40% of max unbroken reps
c) conditioning
emom 16min
1. 30sec sled pull 80/60
2. 30sec ghd sit up hold
3. 30sec kb farmers carry 32/24
4. 30sec rope climbs

a) warm up 5min
2 rounds
10 samson stretch
10 step ups
10 handwalks
b) primer 12min
3 rounds
10 single leg glute bridges / leg
30sec russian twist kb
10 tempo single arm kb front squats (5 each arm)
c) strength 10min
3 sets
5 box back squats
d) conditioning 12min
10-20-30-20-10 reps
for time
swings 24/16
goblet lunges 24/16
box jumps