Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 jumping lunges
2 min rest
Wod
For time:
50 wall-ball shots 20/14
50 deadlifts, 185/135
50 handstand push-ups
Each time you break a set of wall-ball shots or …
Warmup
500 m row
“Burgenor warmup”
Wod
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
400 m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 ohs 45/35
2 min rest
Wod
20 min AMRAP
20 thrusters 45/35
20 burpees
20 SDLHP 45/35
Open gym
2-3
In teams of two:
30 min AMRAP
-25 alternating dumbbell snatch 45/35,each
-25 cal row, each
-25 abmat sit-ups, each
Warmup
400 m run
3 rounds
“ Burgenor warmup”
2 min rest
wOD
14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches 75/55
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
“Karen”
150 wall balls 20/14
Warmup
400 m run
3 rounds
10 wall balls 20-14
10 box step ups 24/20
10 sit ups
2 min rest
Wod
“Cindy”
20 min AMRAP
5 pull-ups
10 push-ups
15 squats
Warmup
50 double-unders
3 rounds
10 push-ups
10 alternating jumping lunges
10jumping jacks
Wod
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
Warmup
400 m run
3 rounds
10 ring rows
10 ring dips
10 squats
2 min rest
wod
Clean and jerk
3-2-2-1-1-1-1-1