WODs

IT'S WOMEN'S WEEK AT MYLEO

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

b) warm up 6min
3 rounds
100m run
10 ring rows
10 straight leg sit ups
10 alt. lunges

c) benchmark conditioning 30min
"White"
5 rounds for time
3 rope climbs
10 toes to bar
21 plate overhead walking lunges 20/15kg
400m run

compare to 10.8.2012

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
scorpion

b) warm up 5min
5 db deadlifts (arm 1)
5 down ups
5 db deadlifts (arm 2)
5 down ups

5 db swings (arm 1)
5 down ups
5 db swings (arm 2)
5 down ups

5 db snatches (arm 1)
5 burpees
5 db snatches (arm 2)
5 burpees

c) conditioning 15min
OPEN 24.1
for time
21 db snatches (arm 1) 22.5/15kg
21 burpees
21 db snatches (arm 2)
21 burpees
15 db snatches (arm 1)
15 burpees
15 db snatches (arm 2)
15 burpees
9 db snatches (arm 1)
9 burpees
9 db snatches (arm 2)
9 burpees

*2 heats for registered athletes. for all others:

d) bench press 12min
on every 3:00 x 3
3 bench press @ 78%

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

b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 ring rows
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 10-30 russian twists
2. 8-15 cal row
3. 10-20 (jumping) pull ups
4. 8-15 cal bike
5. rest

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

b) warm up 6min
2 rounds
10 burpees
15 air squats
partner rows

c) conditioning 32min
in teams of 2
for time
2000/1900/1800m row
into
9 rounds
9 synchro burpees
9 synchro front squats 50/35kg
into
2000/1900/1800m row

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

b) warm up 4min
amrap 4min
10 plank push ups
10 good mornings
30 single unders

c) deadlift 12min
3x8 deadlifts

start at 60% and build from there.

d) conditioning 19min
amrap 5min x 3
3 wall walks
10 deadlifts 50/35kg
30 double unders

2 min rest

a) mobility & warm up 6min
line drills

b) conditioning 25min
for time
60/48 cal bike
60 sit ups
600m run
60 sit ups
600m run
60 sit ups
60/48 cal ski

c) accessory 10min
in teams of 3-4
for quality
amrap 10min
15m backwards sled drag 80/60kg
30 sec side plank / side