WODs

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
down dog to seal
scorpion

b) warm up 4min
tabata (8 intervals)
hollow rocks / hold
arch rocks / hold

c) strong(wo)man conditioning 34min
in teams of 2
for total reps

amrap 7min
sled push 60/40kg

2min rest

amrap 7min
dball over target 30/20kg

2min rest

amrap 7min
reverse sled drag 80/60kg

2min rest

amrap 7min
double kb front rack carry 20/12kg

a) mobility 3min
1:00 each
hand walk + push up
pass throughs
dowel overhead squats

b) warm up 4min
10 air squats
5 burpees
10 back squats (empty bar)
5 burpees
10 overhead squats
5 burpees

c) squat strength 14min
on every 2:00 x 3
8 overhead squats

start at 60% and build

directly into

on every 1:00 x 8
2 back squats* @ 50%

*move bar as fast as possible

d) conditioning 15min
for time
3 rounds
14 overhead squats 50/35kg
14 lateral burpees

directly into

3 rounds
14 wall balls 20/14lbs
14 lateral burpees

a) mobility & warm up 6min
line drills

b) conditioning 25min
5 rounds for time
400m run
30 sit ups
15 deadlifts 100/70kg

c) midline 5min
3 sets
30 sec side plank raises / side

1 min rest between sets

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch
kneeling lat stretch

b) warm up 5min
2 rounds
10 front squats (empty bar)
10 strict press
10 ring rows

1 round
7 thrusters
7 kipping pull ups

c) conditioning 15min
Open WOD 24.3
for time
5 rounds
10 thrusters 29/43 kg
10 chest to bar pull ups

1min rest

5 rounds
7 thrusters 43/61 kg
7 bar muscle ups

d) accessory 8min
on every 2:00 x 4

1: giantset
30 banded face pulls
30 banded rows
30 banded straight arm lat pulls

2: bike (easy)

a) mobility 4min
1:00 each
hand walk + push up
samson stretch
elbow instep rotation
calf stretch

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

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 db step ups
4. 8-15 cal bike
5. rest

a) mobility
1:00 each
sasmon stretch
down dog to seal
scorpion
plank partner high five

b) warm up 6min
in teams of 2
2 rounds
5 medball squats
5 straight leg sit ups
5 burpees
5 ring rows
partner rows

c) team conditioning 35min
amrap 35min
200 cal row
150 wall balls
100 wallball sit ups
50 burpee pull ups