WOD

August 22nd, 2018

STRENGTH:
EMOTM for 6:00
5 Deadlifts + :30 Plank Hold

WOD:
For Time:
Run 800m
20/15 Ring Dips
20 Front Squats (165/110#)
20/15 Ring Dips
Run 800m

SweatFest
20:00 AMRAP
60 Jumping Jacks
20 Squat Jumps
15 Flutter Kicks
10 Push Ups

60 Jumping Jacks
20 Jumping Lunges
15 Plank Jacks
10 Dips

*Every 2:00 starting at 0:00 hold the bottom of a squat for 20 seconds

August 21st, 2018

STRENGTH:
5 Push Press + 1 Split Jerk
4x(5+1)

WOD:
AMRAP in 12:00
6 Handstand Push Ups
12 Box Jumps (24/20”)
6 C2B Pull Ups
12 Walking Lunges

SweatFest
3 Rounds
800m Run
40 Sit Ups
20 Box Jumps

*25:00 CAP

August 20th, 2018

STRENGTH:
DAY ONE OF THE BURGENER STRENGTH PROGRAM…
Back Squat
10×3

Front Squat
5×3

WOD:
For Time:
Row 500m
20 Deadlifts (185/125#)
20 Toes-to-Bar

SweatFest
AMRAP in 17:00
Run 100m
10 Wall Balls
Run 100m
20m Overhead Lunges with Wall Ball
Run 100m
10 Pull Ups/Ring Rows

August 19th, 2018

NO STRENGTH TODAY

WOD:
For Time:
40 Double Unders
20 DB Snatch (50/35#)
40 Double Unders
20 DB S2O (50/35#)
40 Double Unders
20 DB Front Squats (50/35#)

August 18th, 2018

STRENGTH:
Power Clean + Hang Power Clean
7×1+1

WOD:
For Time:
50 Wall Balls (20/14#)
40 Power Cleans (95/65#)
30 Burpees
20 Sumo Deadlift High Pull (95/65#)

SweatFest
With 18:00 on the clock…
Run 1 mile
With remaining time on the clock, complete an AMRAP of:
15 Burpees
75 DU/SU