WODs

a) movement prep
tabata
jumping jacks
samson stretch

b) conditioning
3 rounds
90" on/30"off
wall ball sit ups
push ups
row
bench hop overs

a) movement prep
2 rounds
50""on/10""off
row
sumo squat stretch
handwalk

b) prehab
3 rounds
30"on/15"off
top of handstand hold
arch hold

c) conditioning
teams of two
10 rounds
for time
10 handstand push ups
20 wall balls 20/14
30/20cal row

scaled hand release push ups

time cap 30min

a) movement prep
2 rounds
50""on/10""off
bike/ski
handwalk
dynamic bridge

b) prehab
2 rounds
30"on/10"off
seated single arm db overhead hold/side
reverse plank hold

c) skill
handstandwalk

d) conditioning
amrap 8min
6 double db hang power snatches 20/15
12/10cal ski

2min rest

amrap 8min
6 double db burpee 20/15
12/10cal bike

a) movement prep
amrap 5min
5 down ups
10 samson stretches
5 down dog & seal

b) prehab
tabata
hollow hold
arch hold

c) strength
6 sets on every 2min
3 frontsquats >80%

d) conditioning
6 rounds
8 toes to bar
10 frontsquats 50/35
8 burpees over the bar

time cap 15min

a) movement prep
2 rounds
50"on/10"off
row
handwalk + push ups

b) prehab
2 rounds
30"on/15"off
barbell overhead hold
hanging hollow hold

c) strength
within 12min
build up to a heavy push press

d) conditioning
amrap 15min
10 pull ups
10 shoulder to overhead 50/35
20/15cal row

scaled 40/30

a) movement prep
2 rounds
40"on/10"off
down ups
samson stretch

b) prehab
3 rounds
30"on/10"on
hollow rocks
side plank raises/side

c) conditioning
"Will Lindsay"
10 rounds
for time
3 devils press 25/15
22 alt db lunges 25/15
19 squats

time cap 25min