Free songs
Apr201418


Main – WOD

Bench Press

4 x 5 @ 75%

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Apr201417


Main – WOD

Metcon (No Measure)

10 Min EMOM
3 Front Squats @ 205/125
OR 70 % of Max Front Squat

Rest

5 Min.

Metcon (Time)

21 Deadlift @205/125
15 Burpee Box Jump over 24/20
15 Deadlift @205/125
15 Burpee Box Jump over 24/20
9 Deadlift @205/125
15 Burpee Box Jump over 24/20

Apr201416


Main – WOD

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Metcon (No Measure)

10 Min EMOM
3 Snatch (Full) @ 115/75
Focus on technique

Metcon (Time)

Buy IN: 30 Sec L-Sit Hold

4 Rounds
12 Shoulder To Overhead @ 135/95
400 M Run
12 T 2 B

Buy Out: 30 Sec L-Sit Hold

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