Burgener warm-up
6 sets:
3-position clean + push press
3-position clean + push jerk
3-position clean + split jerk
5min Rest
20 minute AMRAP:
10 Wallball shots, 20 pound ball
10 GHD/Abmat Sit Ups
10 Back extensions/Good mornings
10 Wallball shots, 20 pound ball
10 GHD/Abmat Sit Ups
10 Back extensions/Good mornings
Post loads and times to comments.
RESULTS:
Had to skip the Oly Bias due to time constraints.
WOD:
15 rounds + 8 WBS (Unbroken!)
I initially completed 4 rounds before athletes started showing up to CF Lorton. Since I was watching the gym for Steve, I thought it best to stop and greet the new folks. This meant I had to restart the WOD once the athletes were done with their WOD. When I did restart, I definitely felt it in my legs. Initially I did good mornings since there is only 1 GHD. When I restarted, I switched to GHD back extensions which went much faster than the good mornings. I also made it a goal to do all rounds unbroken. My goats are unbroken wall balls and box jumps, so this WOD gave me the oppotunity to do all my WBS unbroken. Goal attained!
RESULTS:
Had to skip the Oly Bias due to time constraints.
WOD:
15 rounds + 8 WBS (Unbroken!)
I initially completed 4 rounds before athletes started showing up to CF Lorton. Since I was watching the gym for Steve, I thought it best to stop and greet the new folks. This meant I had to restart the WOD once the athletes were done with their WOD. When I did restart, I definitely felt it in my legs. Initially I did good mornings since there is only 1 GHD. When I restarted, I switched to GHD back extensions which went much faster than the good mornings. I also made it a goal to do all rounds unbroken. My goats are unbroken wall balls and box jumps, so this WOD gave me the oppotunity to do all my WBS unbroken. Goal attained!
15 rounds + 1 WB
ReplyDeletescaled to 16lb WB and ABmat Sit-ups