WODs

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

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