WODs
 | Thu, Aug 5 2021 |  |
| 20210805 Burgener Strength | 20210805 MetCon | PP Abs Day 3 |
20210805 Burgener Strength
(Weight)
Front Squat:
5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
* Rest as needed between sets *
* Super Set with 50 Ft Sled Push Sprint.
Overhead Squat:
5 reps @ 50%
5 reps @ 55%
5 reps @ 60%
* Super Set with 50 Ft Sled Push Sprint.
* Rest as needed between sets *
Finisher:
3 sets:
10 Strict Knees to Elbow
30-seconds Straight Arm Side Plank (each side)
20 Land Mine Twist
20 Kettlebell Sumo Deadlift (heavy)
| Sarah | FS - (35-65-85-105)x5 115x5, 125x5, 135x5 Rx | OHS (35-55-65)x5 75x5, 85x5, 95x5 | | Duane | BackSquats - (45-95-115-135-165)x5 185x5, 195x5, 215x5 Rx | OHS (45-65-75)x5 85x5, 95x5, 105x5 |
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20210805 MetCon
(Time, Rx2)
Cardio Machines
1 round
A: 500/400 m Row
B: 15 KB Swings
Switch when both partners complete
A: 250/200 m Row
B: 15 Slam Balls
Switch when both partners complete
A: 150/100 m Row
B: 15 C&J 95/65
Switch when both partners complete
Continue with AB format above
1 round
500/400 m Ski
15 PushUps
250/200 m Ski
15 GHD
150/100 m Ski
15 Power Snatch 75/55
Continue with AB format above
1 round
1000/800 m Bike -
15 DB Snatch 50/35
500/400 m Bike –
15 Kipping PullUps 75/55
300/200 m Bike –
15 Push Press 75/55
| Sarah | 29:41 Rx | 9:30, 19:50, 29:41 | | Duane | 29:41 Rx | 9:30, 19:50, 29:41 |
|
PP Abs Day 3
(Check In)
Complete 3 rounds of each exercise before moving on to the next.:
Level 1
:30 on/:15 off
- Rotating Planks
- Sit-Up Slides
- Crossbody Mountain Climbers
- Candlestick to Sit-Up
Level 2
:30 on/ :15 off
- Rotating Planks
- V-Sit Slides
- Crossbody Mountain Climbers
- Candlestick to Jump
Planned: Mon,Mar14,2022 Wed,Mar2,2022 Thu,Aug5,2021 Fri,Jul23,2021 Mon,May3,2021 Mon,Apr26,2021 Wed,Apr7,2021 Thu,Mar25,2021 Fri,Sep27,2019 Wed,Jun19,2019 Wed,May1,2019 Tue,Apr16,2019
| Duane | Yes | Level 1 | | Sarah | Yes | Level 1 |
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