061212

O-Class

Please can you all bring a notebook/diary to record weights. This is the first session of a new cycle I am going to work you through and its success depends on tracking weights and using correct %.

Please come to class and start the Burgener Warm Up as soon as you arrive.

Burgener Warm up:
Down & Up
Down & Up Shrug
Down & Up Shrug High Elbows
Muscle Snatch
Snatch Lands 2/4/6/full

Snatch – 70% x 3 reps x 5
Snatch Pull – 85% (of snatch) x 4 reps x 5
Pause back squat – 65% x 5 reps x 5

WOD

3 Rounds For Time:

Round 1
Row 1000m (Rowers set at back of box under the girder that has the ropes/rings attached)
Overhead Walking lunge 20/15kg from rower to Pull up Rig
30 Pull Ups
OH Walking lunge 20/15kg from PU Rig to rower

Round 2
Row 750m
OH Walking lunge 20/15kg from rower to PU Rig
20 Pull Ups
OH Walking lunge 20/15kg from PU Rig to rower

Round 3
Row 500m
OH Walking lunge 20/15kg from rower to PU Rig
10 Pull Ups
OH Walking lunge 20/15kg from PU Rig to rower

8 Comments

  1. 16:38 Rx
    Really good Wod.
    So cold this morning, pull-up bar was like a block of ice!

  2. 18.20 Rx enjoyed this morning suits the taller amongst us :) daf is right hands kept leaping off the pull up bar too cold(thats my excuse anyway)

  3. 14:51

    Don’t believe Nickys time he’s lying

  4. 17:51Rx

    Heaving during a WOD is hangin’. Great to hit an OLY class and fine tune the snatch. Great atmos, great WOD….Loved it. 5 classes in 4 days. Sauce????

  5. 14.50 rx , I love coming from behind cc :)

  6. 17:47 rx… abs on fire the whole way, almost saw mr Pukie

  7. Oly class

    Snatch – 70% x 3 reps x 5 42.5kgs
    Snatch Pull – 85% (of snatch) x 4 reps x 5 47.5
    Pause back squat – 65% x 5 reps x 5
    75 x2 70×3

    Enjoyed! Cheers for the pointers Matt

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