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WOD Blog
 | Tue, Nov 14 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1963 days ago) |
11142023(Time) Warm-up 2-3 rounds, not for time of: 30 jumping jacks 20 seconds of banded marching 10 Squats (Squat Therapy style) (see video below) 5-7 hip & back extensions 5 shoulder pass throughs, pvc pipe 1 x Burgener Warm Up with empty bar (45/35) (see video below) The “Burgener” Warm up consists of the following: *Starting with your feet hip width apart 3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of dip, drive, shrug & then elbows pull high 3-5 reps of dip, drive, shrug & pull the bar overhead *With bar overhead move feet to shoulder width 3-5 reps of overhead squat *Move feet to hip width stance; bar at the high hang 3-5 reps of dip, drive & pull into the bottom of an overhead squat, then stand 3-5 reps of full snatch Skill Turkish Get-up 14-14-14 Use the heaviest weight you can for each set. Rest as needed between sets. Workout Teams of two 3 rounds, each round for time, of: 50 Double Unders 30 Wall Balls, 20/14 lbs 10 Clean & Jerks, 165/115 lbs Rest 1:1 to 1:2 (work:rest) between each round. |
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