Monthly Archives: October 2012

Mobility
Dynamic

Burgerner Warm Up – Med Ball Cleans

WOD
5 RFT:3RFT if you lift prior to the WOD
5 Hang Power Cleans, 185/135
10 Strict Ring Dips
1 Rope Climb or 10 Pull Ups

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
“Happy Turkey Day”
30 Handstand Push Ups
30 Wall Ball
30 Pistol
30 Box Jumps
Yeah 400m Run

30 Thrusters
30 Burpees
30 Double Unders
30 KB Swings
30 Turkish Get Ups
Yeah 400m Run

30 DB Push Ups
30 Dead Hang Pull Ups
Yeah 400m Run

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
“The Seven”
7 Rounds for time of:
7 HSPU
7 Thrusters, 135/95
7 KTE
7 Dead lifts, 245/170
7 Burpees
7 KBS, 70, 53
7 Pull ups

Cash Out
Coaches Choice

Mobility
Dynamic

Front Squat
3 x 6

WOD
Glute Ham Raises
3 x max reps

AMRAP 10:
300m Row/250 ROW
30 Abmat Sit ups

Cash Out
Coaches Choice

Mobility
Dynamic

Clean review
Power Cleans, Hang Power Clean, Squat

WOD
20 min AMRAP with a partner one person working at a time.
7 KB Swings
7 Burpees
7 Wall Ball

Open Training – do the WOD without a partner

Cash Out
Coaches Choice

Mobility
Dynamic

Thrusters –
7 mins – every min on the min
7 reps – light(form over weight)

WOD
1. “Jackie”
For time:
1000m Row/800m Run
50 Thrusters, 45#
30 Pull ups

2. AMRAP 4
2 Power Cleans
2 Frond Squats
2 Jerks
Dudes: 185
Chicks: 135

Cash Out
Coaches Choice

Mobility
Dynamic

Burgener Warm Up
Squat Review
Every minute on the minute – 8 mins.
3 x Front Squat, Back Squat, OH Squat
Dowel, light bar or heavier, depending on form – see coach

WOD
8 Rounds for Time:
8 Wall Balls (20,14)
8 Burpee Box Jumps (20″)

Cash Out
Coaches Choice