03.17.2022

Warm Up
3 sets
1:00 rowing
30 second wall sit
8 silver backs- band on rig, drop into a full squat and then pull the band into your body
5 box jump, step downs


Strength
Back squat
3 x 6 reps @ 75%

WOD
"Slide"

3 Rounds for Time
50 feet sled pull- add 3 plates to the small sled (the rope is 10 feet)
200 feet farmer carry 53/35 each hand
20/15 bike cals




Finisher https://www.instagram.com/p/Ca0Pmn9lsda/
2 sets
20 Landmine Russian Twist (10 each side)
rest 15sec
20 Barbell Hollow Rock or no barbell
rest 15sec
20 Hang Clean High Pull (shoulder focus)- super light or empty barbell
rest 15sec
5/side Landmine Turkish Sit Up
rest as needed and restart

08.24.2020

Warm Up
3 sets
7 barbell or DB deadlifts
7 barbell or DB hang power clean
7 barbell strict press
5- 10 push ups
20 jumping jacks

Mobility
A. squat Y's x 8/arm
B. deep squat plate hold x 3 sets of 15 seconds
C. child's pose with shoulder variation



Burgener warm up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean  
4. tall cleans 2",4",6" full squat 


Primer

3 sets of each part- use a warm up weight for these sets.  This is for technical work, not strength.
A. 2 clean pulls + 2 hang clean high pulls + 2 hang power cleans below knee

B. 2 snatch pulls + 2 hang snatch high pulls + 2 hang power snatch below knee


WOD
"Primitive"

For Time
2 rounds
10 power snatch 115/85 95/65 75/55
20 OHS
200m run
directly into 
2 rounds
20 power cleans 115/85 95/65 75/55
10 front squats
200m run