WODs

a) mobility 3min
1:00 each
pass throughs
overhead squats
lat stretch on dowel

b) warm up 6min
3 rounds
10 air squats / back squats / ohs
10 ring rows
10/8 cal bike or ski

c) back squat 12min
on every 2:00 x 4
6 back squats @ 75%

d) benchmark conditioning 10min
"Josh"
for time
21-15-9 overhead squats 40/30kg
42-30-18 pull ups

compare to 23.10.2017

e) erg intervals 8min
tabata (20 sec on / 10 sec off)
bike
ski

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

b) warm up 6min
2 rounds
10 (knee) push ups
200m row (easy)
40 single unders
1 round
5 burpees
200m row (moderate)
20 double unders

c) conditioning 20min
4 rounds for time
25-20-15-10 burpees over the rower
500/450m row
75 double unders

compare to 2.3.23

d) midline 8min
emom 8min
1. 1-3 wall walks
2. 5-10 rower pyke ups

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
hip crossovers
scorpion

b) warm up 8min
2 rounds
1:00 row
1:00 sit ups
1:00 bike
1:00 single arm db swings

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-15 knees to elbows
3. 8-15 cal bike
4. 10-20 db snatches
5. rest

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

b) warm up 5min
in teams of 2
2 rounds
9 medball squats
6 medball press
3 burpees
partner rows

c) conditioning 35min
in teams of 2

4 rounds
30 wall balls 20/14lbs
10 synchro burpees

1000 m row

3 rounds
30 wall balls
10 synchro burpees

1000 m row

2 rounds
30 wall balls
10 synchro burpees

1000 m row

1 round
30 wall balls
10 synchro burpees

a) mobility 4min
1:00 each
samson stretch
down dog to seal
calf stretch
kneeling lat stretch

b) warm up 5min
on every 2:30 x 2
10 ring rows
10 alt. lunges
40 single unders
remaining time plank hold

c) conditioning 20min
amrap 20min
10 (chest to bar) pull ups
20 goblet step back lunges 24/16kg
30 sit ups
60 double unders

d) midline accessory 9min
emom 9min
1: 30 sec side plank / side
2. 40 sec wall sit
3. 50 sec bike

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

b) warm up 5min
3 rounds
10 elbow rotations
10 good mornings
10 plank push ups

c) clean complex 14min
work up to a heavy triple complex of
3 deadlifts
2 power cleans
1 hang power clean

d) conditioning 16min
9 rounds for time
9 deadlifts (bodyweight)
3 wall walks