Warmup
500m row
“Burgenor” warmup
Wod
Open Workout 12.2
Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
30 snatches 75/55
30 snatches 135/95
30 snatches 165/115
30 snatches, as many reps as possible 210/145
Warmup
50 double unders
3 rounds
10 snatch grip deadlifts 45/35
10 hang power snatch 45/35
10 front squats 45/35
2 min rest
Wod
3 rounds
20 squat cleans 95/65
20 pull-ups
600 meter run
Warmup
500 m row
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
Deadlift
3-3-1-1-1-1-1
Warmup
400m run
3 rounds
10 deadlift 45/35
10 presses 45/35
10 back squats 45/35
2 min rest
Wod
3 rounds
Row 50 calories
150 double-unders
50 walking lunges
Warmup
500m row
3 rounds
10 jumping lunges
10 push-ups
10 pull-ups
2 min rest
Wod
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Use as heavy a …
Open gym
2-3
Buy in
1/2 mike team run
Then,
2 Rounds:
30 reps each of;
GHD
Knees to elbows
calorie row
SDLHP 75/55
Push press 95/65
Pistol squats
2 minute rest
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 lunges
2 min rest
Wod
“Annie”
50-40-30-20-10
Double unders
Sit-ups
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats
2 min rest
Wod
3 sets,
-5 rounds of:
-5 pull-ups
-10 push-ups
-15 squats
As fast as possible, rest between rounds, score …
Warmup
50 double unders
3x
Burgenor warmup
Wod
Snatch
10-5-5-1-1-1-1-1