WODs

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!

myleo´s 12 days of christmas
for time
1 wall climb
2 thrusters 50/35
3 hang power cleans
4 deadlifts 50/35
5 toes to bar
6 box jump overs
7 hand release push ups
8 pull ups
9 shoulder to overhead 50/35
10 front rack lunges 50/35
11 burpees over the bar
12 clusters 50/35

*workout flow
1
2,1
3,2,1
4,3,2,1
etc.

a) mobility
pass through
dowel lat stretch
sumo squat stretch
squat hold

b) warm up 6min
2 rounds
1:00 dowel press
1:00 squat
1:00 cal row

c) push jerk 12min
build to a 1rm

d) conditioning 14min
"CF Open 15.5"
27-21-15-9 reps for time
cal row
thrusters 40/30