Archive | June, 2013

Friday’s WOD

Buy In:
Wendler Deadlift

WOD:
7 Bear Complexes (135/95)
200m Run
6 Bear Complexes
200m Run
5 Bear Complexes
200m Run
4 Bear Complexes
200m Run
3 Bear Complexes
200m Run
2 Bear Complexes
200m Run
1 Bear Complex
200m Run

Cash Out:
Roll Out

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Thursday’s WOD

Buy In:
Wendler Strict Press

WOD:
1 min Max Rope Climb
30 sec Rest
1 min Max Power Cleans (115/75)
30 sec Rest
1 min Max Wall Walks
30 sec Rest

4 Rounds

Cash Out:
100 Sit-ups for time

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Wednesday’s looking pretty Filthy!

Buy In:

Warm-up/Stretch/Mobilize

 

WOD:
“Filthy Fifty”
Box Jumps (24/20)
Jumping Pullups
KB Swings (35/25)
Walking Lunges
Kness to Elbows
Push Presses (45/35)
Good Mornings
Wall Balls (20/14)
Burpees
Double Unders

Athletes must complete 50 reps of each movement before moving on.

Weights listed are scaled suggestions…true Rx weights will be the number on the left for men and women.

Cash Out:
Roll Out

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Tuesday’s WOD

Buy In:
Hand Stand Work

WOD:
400m Run
8 HSPU
16 KB Swings (53/35)
3 Rounds

Cash Out:
30 Toes to Bar for time

 

Don’t forget Praus Kids at 4:30!

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Monday’s WOD

Buy In:
Wendler Back Squat

WOD:
10 Pistol Squats
10 Pull-ups
10 Wall Balls (20/14)

12 min AMRAP

Cash Out:
Tabata Push-ups

 

The Burge’s are home!! We are so excited to get back in the box doing what we love…that said, we couldn’t be more appreciative of our amazing coaches for holding down the fort for us while we were relaxing as a family in the sun!

Check the Community (both build-in and build-out) page for 2 new events coming this summer…should be fun!!

 

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