WODs

Merry Christmas

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