WODs

IT'S WOMEN'S WEEK AT MYLEO!

a) mobility 3min
1:00 each
hand walk + push up
sumo squat stretch
calf stretch

b) warm up 5min
on every 2:30 x 2
10 front squats
10 strict press
10 ring rows
remaining time row

c) front squat 14min
4x6 front squats @ 78%

d) benchmark conditioning 10min
"Jackie"
for time
1000m row
50 thrusters 20/15kg
30 pull ups

compare to 2.10.2019

e) accessory 6min
50 glute bridges
50 bent over rows

IT'S WOMEN'S WEEK AT MYLEO!

a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
calf stretch

b) warm up 5min
2 rounds
10 good mornings (empty bar)
10 elbow rotations
10 push ups
10 sit ups
50 single unders

c) benchmark conditioning 25min
0:00-15:00
"Elizabeth"
for time
21-5-9
cleans 60/40kg
ring dips

compare to 2.3.2020

15:00-25:00
"Annie"
50-40-30-20-10
double unders
sit ups

compare to 19.11.2021

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