WODs

a) mobility 4min
1:00 each
elbow instep rotation
inverted hamstring stretch
hand walk
calf stretch

b) warm up 5min
amrap 5min
150m row
10 good mornings (empty bar)
25 single unders

c) conditioning 20min
"Open WOD 24.2"
amrap 20min
300m row
10 deadlifts 83/56kg
50 double unders

d) accessory 10min
3 sets
10 single arm half kneeling dumbbell press / side
10 single arm db bent over rows / side

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk
scorpion

b) warm up 8min
2 rounds
1:00 down ups
1:00 row
1:00 lunges
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 burpees
2. 8-15 cal row
3. 10-20 jumping lunges
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
scorpion

b) warm up 6min
2-3 rounds
10 elbow rotations
10 good mornings
10 press / push press / push jerks
partner bikes

c) conditioning 30min
in teams of 2
10 rounds
90 sec on / 90 sec off
12/10 cal bike
max clean & jerks 60/40kg

Happy International Womens Day

"I'm sometimes asked "When will there be enough (women on the Surpreme Court)?" and my answer is: "When there are nine". People are shocked. But there'd been nine men and nobody's raised a question about that."
- Ruth Bader Ginsburg

IT'S WOMEN'S WEEK AT MYLEO!

a) mobility 3min
1:00 each
hand walk + push up
sumo squat stretch
calf stretch

b) warm up 5min
on every 2:30 x 2
10 front squats
10 strict press
10 ring rows
remaining time row

c) front squat 14min
4x6 front squats @ 78%

d) benchmark conditioning 10min
"Jackie"
for time
1000m row
50 thrusters 20/15kg
30 pull ups

compare to 2.10.2019

e) accessory 6min
50 glute bridges
50 bent over rows

IT'S WOMEN'S WEEK AT MYLEO!

a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
calf stretch

b) warm up 5min
2 rounds
10 good mornings (empty bar)
10 elbow rotations
10 push ups
10 sit ups
50 single unders

c) benchmark conditioning 25min
0:00-15:00
"Elizabeth"
for time
21-5-9
cleans 60/40kg
ring dips

compare to 2.3.2020

15:00-25:00
"Annie"
50-40-30-20-10
double unders
sit ups

compare to 19.11.2021