Working in teams of 2, one working, one judging
17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
Continue reading
Warmup
50 double unders
3 rounds
‘Burgenor“ warmup
Wod
Snatch
2-2-2-1-1-1-1-1
Warmup
500m run
3 rounds
10 hang cleans 45/35
10 jerks 45/35
10 ohs 45/35
2 min rest
Wod
20 min AMRAP
10 pull-ups
15 push-ups
20 squats
400m run
3 rounds
10 dB deadlifts
10 dB cleans
10 dB thrusters
2 min rest
* use a dumbbell that is light but challenging
Wod
“Karen”
For time:
150 wall-ball shots, 20-lb. ball
** if you haven’t ordered a T-shirt, get your order in. Wednesday will be the last day for this order.
Warmup
50 double unders
3 rounds
10 snatches 45/35
10 front squats 45/35
10 presses 45/35
2 min rest
Wod
Back squats
…
500 m row
3 rounds
10 jumping jacks
10 burpees
10 wallball shots
2 min rest
Wod
Helen
3 rounds
400 m run
21 kettlebell swings 53/35
12 pull-ups
Open gym
2-3
In teams two,
3 rounds
2 min per station
Sharing work
-slam ball 30/20
-15 foot rope climbs
-snatch 75/55
-burpees
-GHD sit-ups
Rest
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 sit-ups
2 min rest
Wod
Clean and jerk
3-3-2-2-2-1-1-1-1-1
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
3 rounds
Row 50 calories
150 double-unders
50 walking lunges