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💌holiday's messages 2025: part 1💌
Leon 🦁
Yves 🐱
Licht 🐺
WOD 6/8/11
Warmup
2:00 Row Dynamic Stretching (Shoulders, chest) Parkour movements / balance
Workout
Bench Press w/ resistance bands 10 x bar 10 x 115lbs 8 x 135lbs 5 x 155lbs 2 x 155lbs
Static Holds Conditioning
30 seconds of each of the following x 2 rounds + 5 pushups in between each 30 second rest period.
Knees to elbow tuck hang on bar
Dip top-out (straight arms, hold self up)
Inverted hangPush up on parelletes + 1 foot up
Wall handstand
Goblet squat + 30lbs hold
Total of 1 minute each hold plus 50 perfect pushups.
Freerunning
Front fulls, aerial twists, Take off b-twists, bar balance work
WOD 6/6/11
Warm up 2:00 Row Foam rollers Dynamic stretches
Workout 8 x 45lbs squat w/ resistance bands 5 x 135lbs squat w RB 3 x 155lbs squat w RB 3 x 155lbs squat w RB
Finisher 1 to 10 back to 1 Burpee ladder