WODs

a) mobility 3min
1:00 each
samson stretch
scorpions
handwalk

b) warm up 6min
30sec on / 15sec off x2 rounds
1. box step ups
2. kb deadlifts
3. scap. push ups
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 box jumps
2. 15-20 kb swings
3. 10-15 bench dips
4. 8-12 strict knee to chest
5. rest

Sunday Endurance for Open Gym
for time
250/200cal row
performed as: 60sec. on/ 30sec. off
[rpe 8]

a) mobility 3min
1:00 each
instep rotation
hand walk
scorpions

b) warm up 5min
amrap 5min
10 double db deadlifts
10 push ups
10 burpees
*partner is biking

c) conditioning 30min
in teams of 2
on every 10:00min x 3 rounds
14 wall walks
16 synchro devil press 2x22,5/15kg
48/43/38cal bike

*score: slowest round

a) mobility 3min
1:00 each
lying hip cross over
scorpions
lat stertch

b) warm up 5min
on ever 2:30 x 2 rounds
10 font squats
10 scap. push ups
10 ring rows
* remaining time burpees

c) bench press 15min
4 sets 2 bench press
(building in weight)

d) conditioning 15min
for time
7 rounds
7 thruster 35/25kg
7 pull ups
7 burpees

rx+ option:
on the minute
for max rounds
7-7-7reps

a) mobility 3min
1:00 each
hand walk
instep rotaions
calf stretch

b) warm up 4min
on ever 2:00 x 2 rounds
200m run
max. cal bike/ski

c) conditioning 35min
4 sets
amrap 8min
800m run
max. cal bike/ski
-1 min rest-

a) mobility 3min
1:00 each
hamstring stretch on box
scorpions
calf stretch

b) warm up 4min
10-8-6-4-2
good mornings
box step ups
pus ups

c) deadlifts 14min
4 sets 2 deadlifts
(build in weight)

d) conditioning 16min
for time
5 rounds
15 box jumps 60/50cm
12 db deadlifts 2x 22,5/15kg
9 db hang power cleans
6 db push jerks

Skill Class 18:00
db hang clean/ db push jerk

a) mobility 3min
1:00 each
hand walk
laying hip cross over
lat stretch

b) warm up 5min
on every 2:30
10 scap. push ups
10 ring rows
10 scap. pull ups
*remaining time plank hold

c) strict pull ups
4 sets 2 strict weighted pull-ups
(build in weight)

d) conditioning 15min
amrap 15min
1 rope climb
10 hand-release push ups
15 sit-ups