WODs

a) mobility 3min
line drills

b) warm up 5min
3 rounds
15m lunges
15m bear crawl

c) strength 12min
on the 3min x 4
7,5m db death march
7,5m reverse db bear crawl

d) conditioning 20min
20-2 reps for time
db plank rows 20/15
push ups on db
*60m db farmers carry after each set

a) mobility 3min
1min sumo squat stretch
1min samson stretch
1min lateral squat stretch

b) warm up 5min
3 rounds (teams of 2)
10 air squats
5 burpees
partner does bike

c) back squats 15min
on 2:30 x 5
5 back squats > 75% of 1rm

d) conditioning 16min
emom 16min
1. 8/6cal bike
2. 8 burpees
*add 1 rep each round

a) mobility 5min
15cal row
10 samson stretch
30 jumps over the erg
10 handwalk
15cal row

b) snatch warm up

c) power snatch cycling 12min
on 3:00 x 4
15-12-9-6 unbroken hang power snatches

d) conditioning 15min
amrap 15min
9 pull ups
12 db snatches 20/15
15/12cal row

Merry Christmas

Merry Christmas !

spend time with your family

myleo´s 12 days of christmas

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

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