WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15cal row
2. 10-15 burpee to target
3. 10-16 goblet step back lunges
4. 16-20 russian twists (plate)
5. rest

Sunday Endurance for Open Gym

bike or run for total distance:
1min work, 2min rest
3min work, 2min rest
5min work, 2min rest
3min work, 2min rest
1min work
[rpe 7-8]

Happy International Women's Day

"I'm sometimes asked "When will there be enough (women on the Surpreme Court)?" and my answer is: "When there are nine". People are shocked. But there'd been nine men and nobody's raised a question about that."
- Ruth Bader Ginsburg

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. kb deadlifts
2. ring rows
3. box step ups
4. medball thruster

c) conditioning 60min
"Eva meets Kelly"
in teams of 2
for time
5 rounds
400m partner run
30 kb swings 32/24kg
30 pull ups
400m partner run
30 box jumps 60/50cm
30 wall balls 20/14lbs

a) mobility 3min
1:00 each
sumo squat stretch
inverted hamstring stretch
calf stretch

b) warm up 4min
amrap 4minn
10 good mornings
10 step back lunges lunges
20 single unders

c) deadlifts 15min
5 sets
1 deadlift
(build in weight)

d) conditioning 12min
amrap 12min
9 air squats
6 deadlifts 100/70kg
30 double unders

e) core 4min
tabata (20sec. on /10sec. off)
side plank

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

b) warm up 4min
amrap 4min
200m run
10 straight leg sit ups
10 db deadlifts
10 push ups

c) bench press 14min
5 sets
1 bench press
(build in weight)

d) conditioning 16min
for time
600m run
50 toes to bar
40 db push press 2x22,5/15kg
30 db hang power cleans 2x22,5/15kg
200m farmers carry 2x22,5/15kg

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

b) warm up 5min
on every 2:30 x 2rounds
10 air squats
10 box step ups
10 push press
*remaining time bike/ski

c) back squats 15min
5 sets
1 back squat
(build in weight)

d) conditioning 14min
amrap 14min
4 thrusters 40/30kg
8 high box jumps 75/60cm
10/8cal bike/ski

Skill Class 18:00
thruster

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

b) warm up 4min
amrap 4min
10 scap. pull ups
10 ring rows
10/8cal row

c) pull up 15min
5 sets
1 strict weighted pull-up
- rest 20 sec. -
3 kneeling medball slams
(build in weight)

d) conditioning 15min
for time
60/48-40/32-20/16cal row
30-20-10 pull ups