WODs

mobility 4min
1:00 each
warrior squat
scorpion
handwalk
barbell front rack stretch

b) warm up 5min
5 rounds
5 squats
5 strict press
5 tall muscle cleans

c) benchmark conditioning 30min
""Holleyman""
30 rounds for time
5 wall balls 9/6
3 handstand push ups
1 power clean 100/70

compere to 09.02.22

HAPPY HOLIDAYS!

Today is Open Gym only.

HAPPY HOLIDAYS!

myleo´s 12 days of christmas
for time
1 wall climb
2 thrusters 50/35
3 hang power cleans
4 deadlifts 50/35
5 toes to bar
6 box jump overs
7 hand release push ups
8 pull ups
9 shoulder to overhead 50/35
10 front rack lunges 50/35
11 burpees over the bar
12 clusters 50/35

*workout flow
1
2,1
3,2,1
4,3,2,1
etc.

a) mobility
pass through
dowel lat stretch
sumo squat stretch
squat hold

b) warm up 6min
2 rounds
1:00 dowel press
1:00 squat
1:00 cal row

c) push jerk 12min
build to a 1rm

d) conditioning 14min
"CF Open 15.5"
27-21-15-9 reps for time
cal row
thrusters 40/30

a) mobility 4min
1:00 each
kneeling lat stretch
calf stretch
down dog and seal
tall plank hold

b) warm up 5min
3-4 rounds
30 single unders
20 plank shoulder taps
10 ring rows

c) rope climb 10min
accumulate
10 rope climbs

d) conditioing 25min
5 rounds for time
50 double unders
40 sit ups
30-24-18-12-6 dumbbell plank rows