#leon log

[rotikukuscokelat]

💌holiday's messages 2025: part 1💌

Leon 🦁

Yves 🐱

Licht 🐺

Jin 🦅

Luke 🐻

Nokto 🦊

Clavis 🐆

Chevalier 🐯

divider: strangergraphics ★

[pvmederos]

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

[pvmederos]

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