W WOD

W WOD 071116

Warm Up
3′ Rope Jump; then 3 Rounds of:
20mts Bear Crawl
10 Butterfly Sit up
10 Good Mornings
10 Broad Jumps
10 Push Ups

MIDLINE STABILITY 30”On 15″ Off
Plank + Alternating hips Extensions
Side Bridge + Hip Abductions (each side)
Supine Bridge + Alternating Hips Flexions
Superman
Hollow Rock

Skill & Mobility
Deadlift – Kb Swing

A) 8′ EMOM
5 Deadlifts # 70%
4 Deadlifts # 75%
3 Deadlifts # 80%
2 Deadlifts # 90%
1 Deadlifts # 95%
30″ Deadlift Max Reps # 70%
30″ Deadlift Max Reps # 70%

B) 4 Rounds For Time:
20 Kb Deadlift
20 Kb Swing
20 Kb One Arm Shoulder Press (10L & 10R)
Time Cap 10′

W WOD 281016

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

Mobility & Skills
Burgener Warm Up

A) 5 Rounds
Start every 90″
Snatch-grip deadlift 5-5-5-5-5 # 75% snatch 1RM
B) 5 Rounds
Start every 2 minutes
Overhead Squat + Snatch Balance 1-1-1-1-1 # 65% snatch 1RM
C) 5 Rounds
Rest as needed between lifts
Power snatch + overhead squat 3-3-3-3-3 # 50% snatch 1RM

W WOD 171016

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

Mobility & Skills
Shoulder Press – Push Press – Push/Split Jerk

A) Every 90 seconds
Push press 5-5-3-3-1 #Start at 60% 1 RM; add weight every round

Rest 5′

B) Every 2 minutes
Split jerk 2-2-2-2-2 #using the weight of 1 repetition of Push Press

Rest 5′

C) Bring Sally Up: Back Squat Test #50% BW

W WOD 101016

Warm-up:
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

Mobility & Skills
Burgener Warm Up

A) Find in 6′
max weight for Squat Clean

rest 3′ then

B) EMOM 12′
First minute 2 Clean + 1 jerk #80%
Second minute 3 Snatch #70%

W WOD 260916

Warm-up
5 minutes of single or double unders; Then, 2 rounds of
20m Walking lunge
10 V-Ups
30 Mountain climbers

Mobility & Skills
Deadlift – Wall Ball Clean – Push Press

A) EMOM 12 minutes
1 Deadlift #50% BW
1 Hang Power Clean
1 Front Squat
1 Push Press

B) BENCHMARK ” KAREN “
For Time
150 Wall Ball Shots #9/6

W WOD 160916

Warm-up: kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side

Mobility & Skills
Burgener Warm Up – Jerk

Rest as needed between efforts
Snatch 2-2-2-2x @ 75% 1RM
Jerk 2-2-2-2-2x @ 80% 1RM
Clean high Pull 3-3-3x @ 90% 1RM
Back Squat 2-2-2-2x @ 90% 1RM

WOW 100916

REST DAY! or…
Challenge Yourself!

Warm-up:
5 minutes double-under practice
3 Warrior stretch (30 seconds per hip)
15 Broad jumps
10 Inch worms

” AIR FORCE ”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Time Cap 20′

Rx #43/29 – Scaled 30/20

W WOD 050916

Warm-up:
5′ Practice Double Unders
50 Jumping jacks
40 Sit-ups
30 Push-ups
20 Squat Broad Jumps

Skills & Mobility
Clean – Front Squat – Push Press – Thrusters

A) EMOM 8′
5 DeadLift #40% BW
5 Bent Barbell Row
5 Barbell Curl

B) For time/reps
With a continuously running clock complete 5 thrusters every minute.
0:00-5:00 #30/15
5:00-10:00
10:00-15:00
Continue adding #10kg every 5 minutes for as long as you are able.

W WOD 260816

Warm-up:
5′ practice Double Unders; then 2 rounds of:
20 mt Bear Crawl; 20 Push-ups; 20 mt Crab Walk; 20 Jump Squats
10 mt Burpee broad jumps; 30 Mountain Climbers.

Skills & Mobility
Deadlift – Shoulder Press

A) Strict Press – 5 X 3 #75% – start every 90″
Strict Press – 1 X AMRAP 3 #75%

B) 21 -15 – 9
Deadlift #60/40
Hang Clean
Shoulder to Over Head

W

Warm-up:
5 minutes double-under practice
3x Warrior stretch 30″ seconds per hip; 15 Broad jumps; 10 Inch worms;
Mobility & Skills
BURGENER WARM UP (PVC + Barbell)

Snatch 2 #70%, 2#75%, 5×1 #85%
Snatch Grip Deadlift 5×3 #110%
Recovery feeling between set