TODAY'S WOD

Workout of the Day

WOD

200815
Warm-up
Warm-up
2 rounds, not for time of:
200m run
5 good mornings
5 inch worms
200m run
5 good mornings
5 inch worms
1x Burgener warm-up, empty bar

The Burgener warm-up consists of the following:
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch
3-5 reps of snatch land
3-5 reps of snatch drop
3-5 reps of hang power snatch
Metcon Rx
Metcon (Time)
15-12-9-6-3 reps, for time of:
Squat Clean, 185/135 lbs
Bar Facing Burpee
Super Fitness Robot time:
8:30 or less (individual).

More Likely time:
14:00 (individual).
(consider scaling if this seems unrealistic)
Metcon Scaled
Metcon (Time)
15-12-9-6-3 reps, for time of:
Power Clean + Front Squat, 135/95 lbs
Burpee
No Equipment Workout
Metcon (Time)
21-18-15-12-9-6-3 reps, for time of:
Jumping Air Squat
Glute Bridge
Burpee
Cool Down
Warm-up
400m walk, then stretch.

Kneeling Lay Back
Hold 1-2 mins.

Pec Stretch (laying on side)
1-2 mins per side.

WOD

200815
Warm-up
Warm-up
2 rounds, not for time of:
200m run
5 good mornings
5 inch worms
200m run
5 good mornings
5 inch worms
1x Burgener warm-up, empty bar

The Burgener warm-up consists of the following:
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch
3-5 reps of snatch land
3-5 reps of snatch drop
3-5 reps of hang power snatch
Metcon Rx
Metcon (Time)
15-12-9-6-3 reps, for time of:
Squat Clean, 185/135 lbs
Bar Facing Burpee
Super Fitness Robot time:
8:30 or less (individual).

More Likely time:
14:00 (individual).
(consider scaling if this seems unrealistic)
Metcon Scaled
Metcon (Time)
15-12-9-6-3 reps, for time of:
Power Clean + Front Squat, 135/95 lbs
Burpee
No Equipment Workout
Metcon (Time)
21-18-15-12-9-6-3 reps, for time of:
Jumping Air Squat
Glute Bridge
Burpee
Cool Down
Warm-up
400m walk, then stretch.

Kneeling Lay Back
Hold 1-2 mins.

Pec Stretch (laying on side)
1-2 mins per side.

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