Burgener Warm-Up

Barbell:

A. Every 2 mins for 6 mins:

3 Hang Muscle Snatches, pick load

B. Every 2 mins for 8 mins:

3 Hang Power Snatches, pick load
C. Every 2 mins for 8 mins:
1 Power Snatch + 3 Snatch Balance, pick load
Accessory:
A. Banded Tricep Pull-downs 3×20 (light band)
B. Hollow Rocks 4×10 (10-20sec rest between sets)
January 17, 2017

WOD for Tuesday 1/17/2017

Burgener Warm-Up Barbell: A. Every 2 mins for 6 mins: 3 Hang Muscle Snatches, pick load B. Every 2 mins for 8 mins: 3 Hang Power Snatches, […]
January 16, 2017

WOD for Monday 1/16/2017

Strength: Every 1 min for 7 mins. 7 Front Squats, pick load   Conditioning: Complete as many rounds as possible in 8 mins of: 20 Box […]
January 14, 2017

WOD for Saturday 1/14/2017

Conditioning: 2 rounds for time of: Run, 600 m 40 Wall Balls 14 Push-ups 10 Box Jumps 14 Push-ups *Rest 5 minutes then, 2 rounds for […]
January 13, 2017

WOD for Friday 1/13/2016

Strength: Front Squat 4×2   Conditioning: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Toes-to-bar Floor Press, 135/80 lbs Bar Facing Burpee