WODs

a) mobility 3min
1:00 each
handwalk
lat stretch
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
200m run
20 single unders
*remaining plank hold

c) conditioning 25min
4 rounds for time
100m dumbbell farmer's carry 2x22,.5/15 kg
400m run
70 double unders
35 abmat sit-ups

d) arms 6min
on every 1:00 x 6 sets
10-15 barbell biceps curls

a) mobility 4min
1:00 each
hand walk
samson stretch
lat stretch
instep rotations

b) warm up 4min
amrap 4min
8 clean grip deadlifts
8 elbow rotations
8 front rack lunges
8 push press

c) skill 10min
power clean - front squat - push jerk

d) weightlifting complex 10min
find a heavy complex of
1 power clean
1 front squat
1 push jerk

e) conditioning 10min
on the minute x 10
3 power cleans 60/40kg
3 front squats
3 push jerks
max. lateral burpees over barbell

Skill Class 18:00
power clean + push jerk

a) mobility 3min
1:00 each
hand walk
instep rotations
lat stretch

b) warm up 5min
on every 2:30 x 2 rounds
15/12cal bike/ski
10 ring rows
*remaining time plank hold

c) strict pull ups 14min
3 sets 2 strict weighted pull ups

d) conditioning 16min
for time
2 rounds
30 toes to bar
25/20cal bike/ski
30 pull-ups
25/20cal ski/bike

a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
lat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 dball deadlifts
10 box step ups
* remaining time row

c) back squats 15min
3 sets 2 back squats
(build in weight)

d) conditioning 15min
amrap 15min
30/24cal row
14 dball to shoulder box step up
20/15kg 60/50cm

Skill Class 18:00
dumbbell snatch

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