WODs

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

a) mobility 4min
1:00 each
kneeling lat stretch
calf stretch
down dog and seal
tall plank hold

b) warm up 5min
3-4 rounds
30 single unders
20 plank shoulder taps
10 ring rows

c) rope climb 10min
accumulate
10 rope climbs

d) conditioing 25min
5 rounds for time
50 double unders
40 sit ups
30-24-18-12-6 dumbbell plank rows

a) mobility 4min
1:00 each
90/90 stretch
handwalk
instep rotation stretch
glute bridge (walk outs)

b) warm up 5min
3 rounds
12 good mornings
10 lunges
8 push ups

c) deadlift 15min
build to a 5rm

d) conditioning 15min
for time
50 back rack lunges 40/30
30 handstand push ups
40 front rack lunges
20 handstand push ups
30 overhead lunges
10 handstand push ups

a) mobility 4min
1:00 sumo squat stretch
1:00 downdog and seal
1:00 kneeling forearm stretch
10 hip circles (each side)

b) warm up 5min
3 rounds
7 squats
7 push ups
7 step overs
7 sit ups

c) front squat 15min
build to a 1rm

d) conditioning 15min
7 rounds for time
7 front squats 60/40
7 burpee box jump overs
7 toes to bar