WODs
 | Mon, Jun 21 2021 |  |
| Walk-Hike (for distance) | 20210621 SuperSet - MetCon | 20210621 Mayhem Burgener Strength |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025 Wed,Jul9,2025 Wed,Jun25,2025
| Duane | 2.25 miles Rx | Neighborhood walk to Rosemont | | Sarah | 2.25 miles Rx | Neighborhood walk to Rosemont |
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20210621 SuperSet - MetCon
(Check In)
3 Rounds
- 10 Bent Over Standing DB Row (both at same time) 35/15
- 10 DB OH Strict Press (both at same time) 35/15
3 Rounds
- 20 MedBall SitUps (Partner) (20#)
- 20 Russian Twists with Plate (25/15)
3 Rounds
- 10 DB Curls against wall (20/15)
- 10 Banded Tricep Extensions (Blue/Red)
3 Rounds
- 10 Sandbag Lunge (reverse) (unloaded)
- 10 Bulgarian Split Squats (unloaded)
—-3 minutes—-
Assault Bike
No rest, straight to next machine
Bike Erg
| Duane | Yes | Rx weight, 40 Bike Erg, 30 Ass Bike | | Sarah | Yes | 20 Ass Bike, 45 Bike Erg |
|
20210621 Mayhem Burgener Strength
(Weight)
-----Muscle Snatch / OHS-----
Work to a Heavy Single in 10 min.
Set 1-5 : 40%- 45%-50%-55%-60%
BETWEEN MUSCLE SNATCH ROUNDS PERFORM BELOW:
-----Overhead Squat------
Work to a Heavy Single in 10 min
Set 1-5 : 65%- 75%-85%-95%-100%
****Perfrom Mucle Snatch, followed by a OHS, for 10 minutes, (OHS may get heavier than Snatch, so you will need to drop and add weight or use two bars)
-----Snatch DL below knee + Snatch-----
Deadlift to below knee and then reset back down before going into a Full Squat snatch.
(1+1) x 5 sets @ 75-80% 1RM Snatch
*Rest 60-90 seconds between sets*
-----Snatch deficit deadlift------
3x3 @ 105% of best snatch
*Rest 60-90 seconds between sets*
-----Front squat-----
- 5,4,3,2,1. Work up to a challenging weight.
5 @ 65-70%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
* rest 60-90 seconds between sets *
| Duane | 45-55-65-75-85-95-105 Rx | 105-135-165-195x5, 210x4, 225x3, 240x2, 255x1 | | Sarah | 35-55-60-65-70-75-80-85 Rx | 65-85-105x5, 115x4, 125x3, 135x2, (145-155-165)x1 |
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