WODs

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

a) mobility 4min
1:00 each
pass through
around the world
sumo squat stretch
handwalk

b) warm up 4min
emom 4min
1. 5-10 dowel overhead squats + x burpees
2. ski

c) overhead squat 15min
5-3-1-5-3-1 @ 75-83%
*second wave should be slightly heavier

d) conditioning 20min
emom 20min
1. max cal ski
2. max burpees

a) mobility 4min
1:00 each
scorpion
down dog and seal
hip crossover
scapula push ups

b) warm up 4min
on the 2:00 x 2 rounds
10 push ups
10 sit ups
remaining time row

c) bench press 15min
5-6 sets:
2-3 bench press @ 78-88%

d) conditioning 18min
on the 3:00 x 6 rounds
500m row
12 toes to bar

mobility 4min
1:00 each
warrior squat
scorpion
handwalk
barbell front rack stretch

b) warm up 5min
5 rounds
5 squats
5 strict press
5 tall muscle cleans

c) benchmark conditioning 30min
""Holleyman""
30 rounds for time
5 wall balls 9/6
3 handstand push ups
1 power clean 100/70

compere to 09.02.22

HAPPY HOLIDAYS!

Today is Open Gym only.

HAPPY HOLIDAYS!