WODs

Merry Christmas !

spend time with your family

myleo´s 12 days of christmas

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

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

a) mobility 3min
1min warrior squats
1min jefferson curls (empty bar)
1min forearm stretch

b) specific warm up 10min
clean warm up

c) power clean 10min
work up to a moderate / heavy double within 10min

d) conditioning 15min
12 rounds for time
9 air squats
6 push ups
3 deadlifts 100/70

a) mobility 4min
1min handwalk
1min down dog & seal
1min alt calf stretches
1min reverse snow angels

b) skills 10min
emom 10min
1. ski
2. handstand walk

c) pressing strength 10min
8-8-8-8+ strict press

d) conditioning 10min
amrap 10min
1,2,3,4, etc.
burpee box jump
push jerks 50/35

a) mobility 3min
1min pass throughts
1min lat stretch on dowel
1min dowel overhead squats

b) specific warm up 10min
snatch warm up

c) oly complex 10min
work up to a heavy complex of
power snatch + overhead squats

d) conditioning 15min
for time
21,15,9 reps
overhead squats 40/30
pull ups

into

12, 9, 6 reps
power snatch 40/30
chest to bar pull ups

WOD MARATHON 2021
on every 10min for 100min

Event 1
for time
6 wall walks
60 wall balls
6 wall walks

Event 2
for time
50 bench press 50/35
5 (feet assisted) strict pull ups for each break

Event 3
21,15,9 reps for time
deadlifts 80/60
burpees over the bar

Event 4
3 rounds for time
20/15 cal bike
20 box jump overs

Event 5
20,16,12,8,4 reps for time
ball slams
slam ball lunges

Event 6
3 rounds for time
25 back extensions
25 sit ups

Event 7
for time
50/40cal ski
emom 10 alt db snatches 20/15
*start with ski

Event 8
8 rounds for time
8 toes to bar / knee raises
8 swings 24/16

Event 9 (Loft)
for time
25 pull ups
50 push ups
75 squats

Event 10 (Loft)
5 rounds for time
250/200m row
25 double unders