Buy-in
1 mile group run
Burgenor warmup
4 minutes max reps, one partner at a time
Power snatch 95/65 or 65/45
Then floater WOD
4 min time cap,
-250 meter row
-60 double unders or 120 single unders
Each partner does one part, then switch
Warmup
“Roxanne”
Jumping jacks and burpees
WOD
5 k row
Warmup
500 m row
“Bring Sally up”
Squats
25 double-unders
WOD
3 rounds
1 min per station
-double unders
-burpees
-KB swings, American swing 53/35
-rest
400 m run
3 rounds
10 jumping jacks
10 KB swings
10 goblin squats
2 min rest
Then, 24 double unders
WOD
“Karen”
150 wall ball shots 20/14
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 SDLHP 45/35
10 presses 45/35
WOD
9-15-21-21-15-9
Deadlifts 225/155
Row calories
Warmup
500 m row
3 rounds
10 box step ups
10 jumping lunges
10 sec bottom squat stretch
2 min rest
22 double unders
WOD
“Baseline from hell”
5 rounds, 3 min rest between rounds:
400 meter run,
10 pull-ups,
20 push-ups,
30 sit-ups,
40 squats
Open gym 2-3
Festivus games prep
*** bring your partners if you can, if not, come and practice.
WOD-1
8 mins max load
-3 deadlifts
-1 hang power clean
-2 front squats
WOD-2
7 min AMRAP
Bar hang 20/14 med ball or no weight
Burpee box jumps 24/20 or 20/20
WOD-3
Part-1
6 …
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 cleans 45/35
10 jerks 45/35
WOD
Clean and jerk
3-3-3-1-1-1-1-1
Warmup
400 m run
10 min light stretching
WOD
10 rounds
100m sprints