400m Run or 500m Row
20 PVC Pass Throughs
2rds:
“Barbell Warmup”
(completed with an empty barbell)
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
5 RFT
10 Back Squat
10 Box Jump Overs 24/20
*old BJO no hands-on boxes
RX: 185/115 S1: 135/95 S2: 115/75 S3: 95/65
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
3RFT:
21 Ring Push-ups*
15 V-Ups
9 Deadlifts (315/225)
* Feet on a box
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
5RFT
400m Run
30 Slam balls (30/20)
20 Russian Twists
10 Burpee box jump overs (24/20)
400m Run or 500m Row
20 PVC Pass Throughs
2rds:
“Barbell Warmup”
(completed with an empty barbell)
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Warm-up barbell movements in the wod with your partner.
30min AMRAP (Partner WOD):
20 Cal Row
20 OHS (115/85)
40 Cal Row
40 Power Clean (115/85)
60 Cal Row
60 Shoulder-to-Overhead (115/85)
80 Cal Row
80 Front Squat (115/85)
100 Cal Row
100 Back Rack Alternating Lunges (115/85)
400m Run or 500m Row
20 PVC Pass Throughs
2rds:
“Barbell Warmup”
(completed with an empty barbell)
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%
EMOM18
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean + Front Squat + Jerk
Rounds 12-18: Build to a heavy Clean and Jerk
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
With a Running Clock:
0:00 – 5:00 – Build to a Heavy Triple Overhead Squat
5:00 – 10:00 – Build to a Heavy Double Snatch Balance
10:00 – 15:00 – Build to a Heavy Single Hang Squat Snatch
15:00 – 20:00 – Build to a Heavy Squat Snatch
Extra Work
5 Sets:
3 Pausing Snatch Deadlifts (Knee for 3 Seconds)
3 Hang Snatch High Pulls (Starting at Knee)
Start at 40% and Build.
15 EMOM:
Min: 10/8 Cal Bike
Min: 4 Bar Muscle-Ups*
Min: 10 DB Front Squat (50/35)
* Scale: 8 Chest-to-Bar Pull-Ups
400m Run or 500m Row
20 PVC Pipe Passthroughs
-then 2 rounds-
10 DB Strict Press
10 DB Squats
10 DB Lunges
10 DB RDL
For Time:
Buy-In: 500m Row
2-4-6-8-10
– DB Box Step-Ups (50/35, 20in Box for all)
– DB Burpee (50/35)
– DB Hang Power Clean and Jerk (50/35)
Buy-Out: 500m Row
* Note: DB Burpee into DB Hang Power Clean and Jerk
For Time (Partner Wod):
200 DU (Scale 2x Singles)
75 Single Arm Alternating DB Squat Snatches (50/35)
150 DU
60 Single Arm Alternating DB Squat Snatches (50/35)
125 DU
45 Single Arm Alternating DB Squat Snatches (50/35)
100 DU
* Divide reps equally with partner. 30min Time Cap
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scalp Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
Warm-up handstand walk progression (HS Walk, HS Hold, wall walks, etc.) and pistol progression (off a box, plates, post, band, etc.) used for the wod.
For Time:
2 Handstand Walks* (Scale: 20 Strict HSPU or 8 Wall Walks)
25 Toes-to-Bar
50 Pistols
25 Toes-to-Bar
2 Handstand Walks*
*Handstand Walk (1 HS Walk = 4 posts)
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