WODs

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

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