WODs

a) mobility 4min
1:00 each
pass through
around the world
leg swings (30sec each leg)
dowel overhead squats

b) warm up 5min
4-5 rounds
5 tall muscle snatches
5 overhead squats
5 burpees over the bar

b) squat snatch complex 10min
build to a heavy complex of:
1 power snatch
1 overhead squat
1 squat snatch

c) conditioing 16min
amrap 4min
buy in: 9 ring muscle ups
9 power snatches 40/30
9 burpees over the bar

rest 2min

amrap 4min
buy in: 7 ring muslce ups
7 overhead squats 40/30
7 burpees over the bar

rest 2min

amrap 4min
buy in: 5 bar muscle ups
5 squat snatches 40/30
5 burpees over the bar

a) mobility
sumo squat strech
cossack squats
down dog and seal
hip circles

b) warm up 5min
1 round
250/200m row
10 air squats
20sec squat hold
250/200m row
10 back squats (empty bar)
20sec back squat hold

c) back sqaut 15min
6-4-2-6-4-2 @ 70-78%
*second wave should be slightly heavier

d) conditioning 15min
"modified CFG Event 10"
25 toes to bar
1000/800m row
25 toes to bar
1000/800m row
25 toes to bar

a) mobility 4min
warrior squat
barbell ankle stretch
handwalk
barbell overhead hold

b) warm up 5min
3 rounds
5 deadlifts (empty bar)
5 tall muslce cleans
5 strict press

c) squat clean & Jerk 12min
build to a heavy single

d) conditioning 7min
3 rounds for time
10 squat cleans 60/40
10 push jerks

e) handstand hold / carry 6min
in teams of 2
amrap 6min
A: handstand hold
B: 30m farmers carry 32/24

HAPPY NEW YEAR!

Happy Silvester!

Open Gym 10:00-13:00

a) mobility
1:00 each
pass through
instep rotation stretch
handwalk
hollow hold / arch hold (30sec each)

b) power snatch warm up 5min
5-10 reps each
lands with bar overhead
behind the neck push jerks
high hang power snatch
hang power snatch
power snatch

c) power snatch 10min
build to a heavy double

d) conditioning 7min
CF Open 16.3
amrap 7
10 power snatches 35/25
3 bar muslce ups

e) gymnastic accessory 10min
30 shoot throughs