Free songs
Apr201424


Main – WOD

Metcon (No Measure)

10 Min Emom
2 Front Squats @ 135/95

Metcon (Time)

3 Rounds
800 M Run
15 Deadlift @ 135/95

Apr201423


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 (20 Rounds for reps)

10 Min EMOM
20 Double Unders(Unbroken)
DU Progressions:

http://m.youtube.com/watch?y=bpyMiJOKc98

Metcon (Time)

50 Box Jumps @ 24/20
40 Wall Balls @ 20/14
30 TTB
20 HSPU
10 Thrusters @ 155/105
20 HSPU
30 TTB
40 Wall Balls @ 20/14
50 Box Jumps @ 24/20

Apr201422


Main – WOD

Clean and Jerk

7 x 1

Metcon (Time)

Buy In: 50 Pistols

5 Rounds
20 KB Swings @ 24/16 KG
6 Muscle Ups/ 10 PU and Dips

Buy Out: 50 Pistols

1234...53nextPage 1 of 5
Visit Us On FacebookVisit Us On TwitterVisit Us On Youtube