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Friday April 5th WOD


Core Strength: (10min)

Front Rack Single Arm KB Squats 2x8 each side. 2 sec down, 2 count pause, up fast.

Tabata KB Suitcase Carry Hold: Hold a weight in one hand for each round of tabata. Walk perimeter of gym

The Burgener Warm-Up

https://www.youtube.com/watch?v=mWffzvDGeg4

Strength: 10 Min EMOM

1 Hang Power Snatch

1 Squat Snatch

1 OHS

*increase weight as you go

Conditioning:

15min Amrap 5 Planking Burpees 10 Sumo Deadlift High Pull (KB 70/55) (55/35)

15 DB Front Squats (35/50 dumbell)

Barbell *(115/75)(75/55)


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Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)