WOD 2014-07-08 (Wednesday) Snatch deadlift, + Snatch High Pull + High Hang Power Snatch + Snatch Balance

A. Barbell warm up Burgener warm up Snatch segment deadlift, 3 reps 3 Position Power Snatch (High hang, Hang, Floor) 3 Position Power Snatch + OHS 3 Position Squat Snatch C. Snatch deadlift, + Snatch High Pull + High Hang Power Snatch + Snatch Balance 5x 1+1+1+1 in 15 min * Basic Track – EMOTM […]

WOD 2014-07-02 (Thursday) Knee to Elbow Holds & Handstand Holds

A. Knee to Elbow Holds & Handstand Holds 5 Rounds: A1 Knee to elbow hold, 5x 5-10 seconds (with or without spotter) A2 Wall handstand hold, 10-60 sec A3 Shoulder Dislocates, 10 reps B. MetCon Rx AMRAP in 8 min of: 10m Overhead walking lunges (45#/25#) 10 Deficit push ups (3”/2”) 10m Overhead walking lunges […]

WOD 2014-06-29 (Monday) Snatch

A. Barbell Warm Up Burgener warm up 3 Position Power Snatch (High hang, Hang, Floor) 3 Position Power Snatch + OHS 3 Position Snatch B. Snatch Deadlift + Power Snatch + Snatch Push Jerk 5x 2+2+1 * No Foundations – 10 Rounds of: 3 KB Deadlifts + 3 Hands overhead squats C. MetCon Rx For […]

WOD 2014-06-25 (Thursday) Deadlifts

A. Deadlift 5x 3 reps in 15 minutes * No Foundations – 10 Rounds: 3 Kettlebell deadlifts, 5 Scapula push ups B. Assistance 3 Rounds, for quality: 4-8 Strict pull ups (Pull up/Chin up/Seated/Body row) 20m DB Walking lunges (2x 25#/15#) C. MetCon Rx AMRAP in 4 min of: 5 Kettlebell swings (24 kg/16 kg) […]