WODs
 | Thu, Jun 24 2021 |  |
| PP Abs Summer Day 10 | 20210624 Mayhem Burgener Strength | 20210605 MetCon | Walk-Hike (for distance) |
PP Abs Summer Day 10
(Check In)
Complete 3 rounds of each exercise before moving on to the next.
Level 1
3 Rounds :45on/:15off
Alternating Single Seated Leg Lifts with a 3 second pause
Spiderman Mountain Climbers
Alternating V-Ups (feet on the ground)
Level 2
3 Rounds :45on/:15off
Seated Leg Lifts
Plyometric Spiderman Mountain Climbers
Alternating V-Ups
Level 3
3 Rounds :50on/:10off
Seated Leg Lifts with a 3 second pause
Plyometric Spiderman Mountain Climbers
Alternating V-Ups
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20210624 Mayhem Burgener Strength
(Weight)
---Back Squat for load---
- 5,4,3,2,1. Work up to a Heavy Single.
* rest 60-90 seconds between sets *
5 @ 65-70%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
---Clean DL to below knee + Clean DL to mid thigh + clean + jerk:
(1+1+1) x 4 sets @ 85-95% 1RM Clean and Jerk
* CLEAN GRIP REQUIRED THROUGHOUT *
*Rest 60-90 seconds between sets.
--- Deficit Deadlift---
4x3
(Building to heavy - no more than 75%)
*Rest 60-90 seconds between sets*
| Duane | BSQ-215x5, 240x4, 260x3, 285x2, 305x1 Rx | Cln DL Complex (95-115-145-175)x4 - Def. DL: 175, 225, 275, 305 | | Sarah | BSQ-145x5, 160x4, 170x3, 180x2, 195x1 Rx | Cln DL Complex (65-85-105-115)x4 - Def. DL: 115, 135, 175, 205 |
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20210605 MetCon
(Time)
4 Sets
--I go, you go, with 1 partner--
- 12/10 Calorie Row (A, B)
- 8 Burpees over Box (A,B)
When both partners finish , proceed to:
- 12/10 Calorie Ski (A,B)
- 6 SandBags over Jerk Block (A,B)
When both partners finish , proceed to:
- 12/10 Calorie Bike Erg (A,B)
- Sled Push/Pull
**After both partners have finished, rest 1 minute, start the next round**
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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
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