Warm up and Stretch
STRENGTH:
Dead Lift 5 -5 - 5 - 3 - 3
WOD:
Squats
Toes 2 Bar
Push Ups
21 - 18 - 15 - 12 - 9 - 6 - 3
STRENGTH:
Dead Lift 5 -5 - 5 - 3 - 3
WOD:
Squats
Toes 2 Bar
Push Ups
21 - 18 - 15 - 12 - 9 - 6 - 3
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Warm up and Stretch
Burgener Warm up WOD 5,000 Meter R - O - W (Row) Come on in for regular WOD times. We'll get you started as you get here. Use the time you are waiting for a rower as an opportunity to pick something you suck at and work on it... Warm up and Stretch STRENGTH Bench 5 - 5 - 5 -3 - 3 WOD 200 Meter Run 30 Pull ups 30 KB Swings (53/35) 200 Meter Run 20 Pull ups 20 KB Swings (53/35) 200 Meter Run 10 Pull ups 10 KB Swings 200 Meter Run (25 Minute Time Cap)  Warm up Burgener Warm up STRENGTH Snatch 5 - 5 - 5 - 3 - 3 WOD 12 Front Squats (155/105) 400 Meter Run 4 Rounds  Warm up Burgener Warm up STRENGTH Cleans 8 - 5 - 5 - 3 - 3 - 1 WOD 7 Thrusters (95/65) 7 Sumo D/L H/P (95/65) 7 Burpees AMRAP in 14 Minutes  Warm up and Stretch WOD 400 Meter Row 21 KB Swings (53/35) 12 H/S Push ups 3 Rounds  Warm up and Stretch STRENGTH Back Squats 10 - 5 - 5 - 3 - 3 - 1 WOD EMOM 5 Power Cleans (95/65) Remaining time is on d/u's. If you don't have d/u's you'll be doing box jumps (20/24) 12 minutes  Warm up and Stretch STRENGTH Push Press 10 - 5 - 5 - 3 - 3 - 1 WOD Max Pull ups When you drop off the bar do 30 Double Unders or 120 Singles AMRAP of Pull ups in 15 Minutes is your Score  Just weights today guys... NO RUNNING or JUMPING :) Warm up: Junkyard Dog 10 5 Second Pull ups 10 Push ups Stretch on your own STRENGTH BENCH 10 - 5 - 5 - 3 - 3 - 1 Burgener Warm up with a bare Barbell SNATCH 5 Sets of 3-5 reps (Finally get to practice with weight)  |
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