WODs

SILVESTER OPEN GYM
10-13:00

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

b) warm up 6min
in teams of 2
10 push ups
10 air squats
10 straight leg sit ups
partner bikes

c) conditioning 30min
in teams of 2
for time
3k bike
50 push jerks 60/40kg
75 toes to bar
100 front squats
75 toes to bar
50 push jerks
3k bike

a) mobility 3min
1:00 each
elbow instep rotation
inverted hamstring stretch
calf stretch

b) warm up 6min
2 rounds
1:00 good mornings
1:00 step ups
1:00 row

c) deadlift 12min
3x 1 deadlift @ 85%

d) conditioning 18min
in teams of 2
4 rounds for time
20/18/16 cal row
30 kb swings 32/24kg
40 box jumps 60/50cm

a) mobility 3min
1:00 each
samson stretch
sumo squat stretch
down dog to seal

b) warm up 5min
on every 2:30 x 2
10 sit ups
10 lunges
10 push ups
single unders

c) back squat 15min
5 x 3 tempo back squats @ 80%

5 sec bottom hold

d) conditioning 15min
amrap 15min
50 double unders
40 sit ups
30 db reverse lunges 20/15kg
20 burpees

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

b) warm up 4min
45sec on / 15sec off
alt. db deadlifts
bike
ring rows
ski

c) conditioning 29min
for total reps
6 rounds
45sec on / 15sec off
db snatches 20/15kg
cal bike
pull ups
cal ski

60sec rest

OPEN GYM FROM 10-13:00 TODAY

"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.