W.O.D. Monday 11/24/14

Main – Workout Of The Day

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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

Olympic Lifting Total (Total Weight)

(24 Minute Clock) 3 Attempts Snatch | 3 Attempts Clean & Jerk:

6 Min WU on Snatch then Perform 1 attempt every 2 minutes for 6 minutes.
6 Min WU on C & Jerk then Perform 1 attempt every 2 minutes for 6 minutes.

Metcon (Time)

For time:

15 Burpees

15 Snatches, 135/95lb

15 Burpees

15 Clean & Jerks, 135/95lb

15 Burpees

W.O.D. Thursday 11/20/14

Main – Workout Of The Day

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Metcon (AMRAP – Reps)

Death By Pull Ups

EMOM: 1, 2, 3, 4, 5, 6, 7, etc.

Get as high as you can get without hand tears/other injuries.

Metcon (Time)

Buy In: 100′ Overhead Walking Lunges 115/85

2 Rounds:

15 Calorie Row

15 Ring Push Ups

15 KB SDHP 70/55

then..

100′ Burpee Broad Jumps

15 Push Press 115/85

100′ Burpee Broad Jumps

15 Deadlifts 115/85

100′ Burpee Broad Jumps

15 Hang Power Cleans 115/85

then..

2 Rounds:

15 Calorie Row

15 Ring Push Ups

15 KB SDHP 70/55

Buy Out: 100′ Overhead Walking Lunges 115/85