Tuesday 7-3-18
50 double unders
3x
“Burgenor warm-up”
3x
-down and up
-elbows high and outside
-external rotation
-jump and land
-hang squat snatch
Wod
Snatch
5-5-3-3-3-1-1-1-1-1
50 double unders
3x
“Burgenor warm-up”
3x
-down and up
-elbows high and outside
-external rotation
-jump and land
-hang squat snatch
Wod
Snatch
5-5-3-3-3-1-1-1-1-1
500m row
3 rounds
10jumping jacks
10 push-ups
10 walking lunges
2 min rest
Wod
3 rounds
10 pull-ups
10 toes-to-bars
21 overhead walking lunge steps 45/35 plate
Run 400 meters
Open gym
2-3
In teams of two,
Two minutes per station
3 rounds of:
-sled push 65#
-Dumbbell thrusters 35/25
-box jumps 24/20
-ring dips
Warmup
400m run
3 rounds
10 ring rows
10 presses 45/35
10 10 ring dips
2 min rest
Wod
20 minute AMRAP
10 pull-ups
10 handstand push-ups
20 good mornings 45/35
Warmup
50 double unders
3 rounds
10 push-ups
10 sit-ups
10 lunges
2 min rest
Wod
40 min AMRAP
600 m run
10 deadlifts 275/195
600 m run
50 sit-ups
Warmup
3 rounds
10 pvc shoulder pass throughs
10 sec bottom of squat hold
10 squats
2 min rest
Wod
30 min EMOM
2 overhead squats
** Work up to a heavy double, racks may be used.
Warmup
400m run
3 rounds
10 power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest
Wod
3 rounds
15-cal. row
12 power snatches 95/65
9 burpees
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 shoulder presses 45/35
2 min rest
Wod
12 min AMRAP
9 dumbbell deadlifts 50/35
6 burpees
3 dumbbell power cleans 50/35
Open gym 2-3