WODs

a) mobility 3min
1:00 each
samson stretch
hand walk
kneeling lat stretch

b) warm up 5min
amrap 5min
10 ring rows
10 good mornings (empty bar)
10/8 cal row

c) weighted pull up 8min
emom 8min
3 weighted strict pull ups

d) conditioning 20min
on the 4:00 x 5
15 deadlifts 100/70kg
500/450m row
15 pull ups

score is worst round

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
handwalk + push up
hip crossovers

b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 down ups

c) conditioning 32min
emom 32min (8 rounds)
1. 10-15 knees to elbows
2. 8-15 cal row
3. 8-15 burpees
4. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
tricep stretch

b) warm up 4min
in teams of 2
2 rounds each
10 good mornings (empty bar)
10 shoulder press
partner runs 100m

c) conditioning 35min
"Team Abbate"
in teams of 2 for time
1 mile run
42 clean & jerks 70/50 kg
800 m run
42 clean & jerks
1 mile run

a) mobility 4min
1:00 each
samson stretch
scorpion
hand walk
kneeling lat stretch

b) warm up 5min
on every 2:30 x 2
10 good mornings (empty bar)
10 snatch grip behind the neck press
10 ring rows
remaning time bike/ski

c) power snatch 10min
on the 2:00 x 5 sets:
2 power snatches @ 85-90%

use same weight across

d) conditioning 12min
4 rounds for time
12/10 cal bike/ski
12 power snatches 40/30kg
12 pull ups

a) mobility 3min
1:00 each
down dog to seal
sumo squat stretch
calf stretch

b) warm up 4min
1:00 row
1:00 air squats
1:00 single unders
1:00 sit ups

c) gymnastics strength 10min
emom 10min
1: 6-12 pistols
2. 15-30 sec L-Sit hold

d) conditioning 19min
3 rounds
amrap 5min
buy in: 50/35 cal row

max rounds
30 double unders
10 front squats 50/35 kg

2 min rest

a) mobility 3min
1:00 each
elbow instep rotation
dynamic hamstring stretch on box
shoulder stretch on box

b) warm up 5min
barbell warm up

c) deadlift + handstand push up 15min
5 sets
3 deadlifts
max strict handstand push ups

d) conditioning 10min
"Open Workout 13.2"
amrap 10min
5 shoulder to overhead 50/35 kg
10 deadlifts
15 box jumps 60/50