WODs

a) mobility & warm up 6min
line drills

b) conditioning 30min
for time
300 double unders
2 mile run
100 toes to bar

partition however you like

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

b) warm up 5min
amrap 5min
10 db deadlifts
10 medball squats
10/8 cal row

c) front squat 12min
on the 3:00 for 4 sets
5 front squats @ 75-80% (across)

d) conditioning 15min
for time
50 wall balls 20/14 lbs
50/40 cal row
50 db snatches 20/15 kg
50/40 cal row
50 wall balls 20/14 lbs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
down dog to seal

b) warm up 8min
2 rounds
1:00 push ups
1:00 bike
1:00 plank
1:00 row

c) conditioning 34min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal bike
3. 15-30 russian twists
4. 8-15 cal row
5. rest

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

b) warm up 6min
in teams of 2
amrap 6min
4 ring rows
5 push ups
6 prisoner good mornings
7 step overs
partner holds plank

c) conditioning 35min
in teams of 2
30 rounds
4 db plank rows 20/15 kg
5 db push ups
6 db deadlifts
7 db step overs

a) mobility & warm up 6min
line drills

c) benchmark conditioning 35min
"Schmalls"
for time
800m run

2 rounds
50 burpees
40 pull ups
30 pistols
20 swings 24/16 kg
10 handstand push ups

800m run

compare to 20.7.2021

a) mobility 3min
1:00 each
sumo squat stretch
hip crossovers
calf stretch

b) warm up 5min
12-9-6
sit ups
air squats
50 single unders

c) squat clean 12min
work up to a heavy triple squat clean

d) conditioning 18min
for time
21-15-9 toes to bar
50 double unders
21-15-9 squat cleans 50/35kg
50 double unders