Friday’s WOD

Warm Up: 2 Rounds 100 Meter Run 5 Pull-ups 10 Push-ups 15 Air Squats Skill: Burgner Warm-up   Split Jerk: 2-2-2-2-2-2-2-2-2-2 *Use the heaviest weight you can for each set. Rest as needed between sets.

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Thursday’s WOD

Warm Up: 500 Meter Row Skill:           Burgner Warm-up   For Time: 500 Meter Row 30 Bench Press (1x bodyweight) 1000 Meter Row 20 Bench Press (1x bodyweight) Row 2000 Meter 10 Bench Press (1x bodyweight)

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Wednesday’s WOD

Warm Up: 5 Minute Jump Rope Skill:           Burgner Warm-up 5 Rounds For Time: 12 Push Press (115M/85F lbs) 40 Meter Shuttle (4 x 10 meters) 8 Squat Snatches (115M/85F lbs)  

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Tuesday’s WOD

Warm Up: 200 Meter Row 10 Pull-ups 20 Push-ups 30 Air Squats Skill: Burgner Warm-up   21-18-15-12-9-6-3: Sumo Deadlift High Pull (95M/65F lbs) Lateral Jump (24M/20F in)

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Monday’s WOD

Warm Up: 500 Meter Row 5 Min Jump Rope Skill: Burgner Warm-up   For Time: 25 Sit Up (GHD)s 1 Muscle Up 20 Sit Up (GHD)s 2 Muscle Ups 15 Sit Up (GHD)s 3 Muscle Ups 10 Sit Up (GHD)s 4 Muscle Ups 5 Sit Up (GHD)s 5 Muscle Ups

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