Wednesday, September 2

Warm-up

Tabata Double unders

10 back extensions

10 hip extensions

10 GHD sit-ups

10 jumps from knees to feet landing in a squat

10 box jumps on a low to medium height box – spring on to box

10 PVC pipe shoulder pass throughs

Burgener warm-up

 

Lift

Clean Grip Deadlift- 3×75%, 3×80%, 3×90% + reps (wider grip than reg deadlift, hook grip and sink you butt lower, chest up, eyes forward)

 

WOD

AMRAP 15 Mins:

10 Snatches (catch in a full squat)

50 Double unders

 

L1- choose weight and/or single unders

L2- 95/65 lbs

L3- 135/95lbs

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s