by Jeff
Burgener warmups:
this should take no longer than 10 minutes!
Skill/Strength: 1 snatch on the minute every minute for 15 minutes. Try to safely increase to 87-90% of max
WOD: “Helen” 3 rounds for time of:
- 400 meter run
- 21 kettlebell swings (53/36)
- 12 pullups
Post time and loads to comments.
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by Jeff
Warm-up : 3 rounds:
- Row 10 calories
- 10 abmat situps
- 10 wall-balls
- 10 box jumps
Skill/Strength: Burgener warmup and work your snatch up to your chosen OHS load for the metcon.
WOD: 21-15-9 for time of:
- 225lb. deadlift
- 135lb. OHS
Post time and scaling to comments.
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by Jeff
Warm-up with: 2 rounds of:
- Row 10 calories
- 10 wallball shots
- 10 handstand pushups
- 10 box jumps
- 1 minute rest
WOD: Lift every 3 minutes, try to increase weight on each set.
- Press 1-1-1-1-1
- Push Press 3-3-3-3-3
- Push Jerk 5-5-5-5-5
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by Jeff
Warm-up, then:
WOD: Deadlift 5 rep max
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by Jeff
General Warmup, foam rolling, DROM
Buy in: Tabata warm-up!
- Alternate squats and pushups for a total of eight 20 second rounds with 10 seconds of “rest” to transition between exercises.
- “Rest” 10 seconds then do four 20 second rounds of abmat situps with 10 seconds rest between rounds.
WOD: For Time:
- 40 HSPU’s
- 40 Front squats
If you haven’t completed the HSPU’s within 5 minutes, move on to the front squats. 12 minute cap.
Post time and load/scaling to comments.
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by Jeff
Warmup: 15/10/5:
OHS, pushup, abmat situp, pass through
Strength: pullups: 1-1-1-1-1-1-1 reps
Pull every 5 minutes, practicing various methods of getting a barbell from shoulders to overhead lockout. Also use your rests to work up to your load for today’s WOD.
WOD: As many reps in 8 minutes:
Get a barbell from shoulders to overhead lockout, anyhow.
The catch: At the beginning of each minute, complete a 100m run.
155/105
Post loads and total reps to comments!
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by Jeff
Warm-up: 10-9-8-7-6-5-4-3-2-1 reps of:
Work up to a heavy single on cleans during this!
Then:
“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
- 1.5x body weight deadlift
- bw benchpress
- 3/4 bw clean
Post time and loads to comments. If you can’t so as rx’d, scale to an imaginary body weight.
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by Jeff
Run 800m/ DROM
Push press: 3-3-3-3-3-3-3
WOD: 21-15-9 for time of:
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by Jeff
Warm up: get ready to sprint!
100m alley sprint every 4 minutes: 1-1-1-1-1-1-1
4 minute rest, then:
10-9-8-7-6-5-4-3-2-1 reps for time of:
- Walking lunges
- Pushups
- unbroken kipping pull-ups
Scale as necessary to get pullups unbroken. Post time to comments.
Post times to comments.
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by Jeff
Tabata Row
4 minute rest
Weighted Pullups: 5-5-5-5-5
(lift every 5 minutes)
THEN: AMRAP in 8 minutes:
- 4 HSPU
- 8 Kettlebell swings (72/53)
- 16 situps
Post rounds and reps to comments. Post any scaling!
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