WODs

a) mobility 4min
1:00 each
sumo squat stretch
warrior squats
scorpion
calf stretch

b) warm up 5min
3 rounds
10 air squats
10 push ups
10 step ups

c) overhead squat 15min
build to a heavy single

d) conditioning 15min
10-9-8-7-6-5-4-3-2-1 reps for time
overhead squats 50/35
burpee box jumps 60/50

a) mobility 4min
1:00 each
hand walk
inverted hamstring stretch
lat stretch
scorpion

b) warm up 4min
1 round
1:00 push ups
1:00 russian kb swings
1:00 row
1:00 ring rows

c) conditioning 35min
emom 36min (6 rounds)
1. 2-4 wall walks
2. 15-20 swings
3. 10-15 cal row
4. 10-15 pull ups / ring rows
5. rest

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

b) warm up 5min
2 rounds rounds each
10 db good mornings
8 db front squats
6 push ups

partner runs 200m

c) conditioning 35min
in teams of 2 for time
20 rounds for time
10 db hang cleans 20/15
8 db front squats
6 burpees

200m run on every 5min
(starting at 0:00)

MYLEO x WIT: WODATHON

Workouts will be revealed when your training starts.

Stop by for our big event on Friday afternoon from 16-21!

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

b) warm up 4min
tabata (20sec on/10 sec off)
push ups
single unders

c) push jerk 12min
build to a heavy set of 3

d) conditioning 18min
9 rounds for time
7 burpees over the bar
5 push jerks 60/40kg
30 double unders

a) mobility 3min
1:00 each
handwalk
inverted hamstring stretch
hip crossovers

b) warm up 6min
2 rounds
1:00 prisoner good mornings
1:00 sit ups
1:00 bike

c) conditioning 30min
5 rounds
amrap 3min
30 sit ups
15 deadlifts 80/60kg
max cal bike

3 min rest