Back Squat
Every minute on the minute for 9 mins (10 rounds) perform 2 Back Squats at 65% of 1 rep max
7 rounds for time of:
10 Burpees
20 Kettlebell Swings, 53/35
Sprint
Rest 60 secs
5-23-12
Clean & Jerk Transfer Work
5 rounds of the following complex
1 X Power Clean, 1 X Hang Squat Clean, 1 X Push Jerk @ 75% 1 RM
~then~
21-15-9 reps of
Turkish Get-ups (alternating)
Reverse Hypers / Hip & Back Extension / Supermans
5-22-12
“Barbara”
5 rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest exactly 3 mins between rounds
Subtract your rest time (12 minutes) from your completion time to get your total time.
5-21-12
Overhead Squat
3-3-3-3-3
Note: This is not a 3 rep max loading sequence. Use to establish perfect OHS form/depth.
~then~
AMRAP in 10 mins of:
3 Power Snatch, 135/95
12 Box Jumps, 30/24
5-18-12
Back Squat
3-3-3+ (65%-75%-85%)
~then~
10-9-8-7-6-5-4-3-2-1 reps of:
Sumo-deadlift high-pull, 75/55
Toes-to-bar
5-17-12
Press Cluster, 1-1-1-1-1
Push press, Push jerk, Split jerk
Heaviest possible. Rest 90 secs between rounds
AMRAP in 12 mins of:
3 Muscle-ups
12 Push Jerk, 115/75
5-16-12
As Many Reps/Calories As Possible:
5 Mins, Double Unders
Rest 3 mins
5 Mins, Burpees
Rest 3 mins
5 Mins, Row
5-15-12
Burgener Warm-Up (3 reps each of the following sequence)
Down & Up
Elbows high & up
Muscle Snatch
Drop & Land
Snatch Balance
Overhead Squat
Max Effort Snatch
Work up to a 1 rep max (full snatch)
~then~
Time permitted…3 X 10 of:
GHD raises or Hip extensions
Reverse Hyper machine or Supermans
5-14-12
Back Squat
Every minute on the minute for 11 mins (12 rounds) perform 2 Back Squats at 60% of 1 rep max
WOD
Complete As Many Rounds/Reps As Possible in 11 mins of:
5 Toes to bar
10 Overhead squats, 115/75
20 Double-unders
