Main – WOD Warm-up a: Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle .....
Main – WOD Weightlifting Clean and Jerk (3 Pos Clean (Hi-Hang, Hang, Floor) + 1 Jerk) Metcon Metcon (Time) 3 .....
Main – WOD Weightlifting Back Squat (HBBS 8X4 @ 80%) Metcon Metcon (AMRAP – Reps) 5 minute KB Snatch Test .....
Main – WOD Weightlifting Clean and Jerk (3 Pos Clean (Hi-Hang, Hang, Floor) + 1 Jerk ) Metcon Metcon (AMRAP .....
Main – WOD Weightlifting Squat Snatch (EMOM for 5 minutes: 2 Snatches (full) @ 80% ) Weightlifting Squat Snatch (2 .....
Main – WOD Metcon Metcon (Time) 3 Person Teams RX = 3K Stretcher Carry. 200M burpee broad jump SX = .....
Main – WOD Gymnastics Dips (Skill Work / Max Effort) Metcon Lurong 2013 WOD 4 (Time) 10 Min Time Cap: .....
Main – WOD Weightlifting Push Press (12 minutes to establish a 1RM Push Press) Metcon Helen (Time) 3 Rounds for .....
Main – WOD Weightlifting Back Squat (5X3 HBBS @ 65% – rest 90 sec. Notes: Down and up q) Metcon .....
Main – WOD Weightlifting Power Snatch (12 minutes to establish a 1rm Power Snatch) Metcon Metcon (Time) 3 rounds for .....
Main – WOD Weightlifting Clean and Jerk (7X1 Clean and Jerk up to 80% – no higher) Metcon Metcon (Time) .....
Main – WOD a: Mobility Session (No Measure) Foam rollers, band work b: Warm-up (No Measure) skill work – coaches .....
