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WOD 011315: Burpee Pullup!


CROSSFIT  WOD 1 Hang Power Snatch + OHS  7 Minute EMOM Wave 2-4-6-6-6-4-2 Each Minute Do the Assigned Reps WOD 2 For Time: 3-6-9-6-3 Overhead Squats (135/95#) 6-12-18-12-6 Burpee Pull Ups 12-24-36-24-12 Box Jumps (24/20”)   BARBELL A. Shankle Complex – 4 sets working up from 65% (1) cln deadlift + (3) clean pulls/shrugs (from

CROSSFIT 

WOD 1

Hang Power Snatch + OHS  7 Minute EMOM Wave

2-4-6-6-6-4-2

Each Minute Do the Assigned Reps

WOD 2

For Time:

3-6-9-6-3

Overhead Squats (135/95#)

6-12-18-12-6

Burpee Pull Ups

12-24-36-24-12

Box Jumps (24/20”)

 

BARBELL

A. Shankle Complex – 4 sets working up from 65%
(1) cln deadlift + (3) clean pulls/shrugs (from the knee)
then… hang clean + 2 jerks
B. Sn Push Press – 5 x 5
C.  Rows -any variation; pendlay, bent over, ring row 4×8

 

BOOTCAMP

WOD 1

3 Rounds of One Minute at Each Station:

Pull Ups

DB Thrusters

Box Jumps

WOD 2

3 Rounds of One Minute at Each Station:

Singles or Doubles

Toes Through Rings

Wall Ball Sit Ups

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