081014
Tuesday:
Fire
- For time:
- Wood chop / Axe chop tire 40 strikes
- Tire drag x 200m
- Climb 5 flights of stairs carrying 75# *
- Run 400m with 40# weight vest
- Sandbag clean and press x 20 @65#
*75# can be composed of any item combination:
- kb’s
- db’s
- sandbags
- heavy bags
- small child
- weight vest
080827
Wednesday:
Three Sets of:
Burgener Warmup
Technique Day:
-
Cleans:
- 6 x 10 Hang Power Cleans w/pvc or broomstick
- 6 x 10 Squat Power Cleans w/pvc or broomstick
- 6 x 10 Clean drops w/pvc or broomstick
- 6 x 10 Squat Cleans
- 6 x 10 Clean w/ Push Jerks
- 6 x 10 Clean w/ Split Jerks
Using a pvc pipe or broomstick, learn proper movement patterns to really begin to feel the muscles on your body engaging to propel you upwards with a very powerful hip drive. Maintain an over the “top” or above the bar position as long as possible while in the scoop. Coach Burgener can teach you all there is to know, and I am very thankful to have such a individual with loads of knowledge and a no nonsense approach to showing you the ropes.
Please make sure to use chalk while practicing these moves as you will have sweaty palms. Remember that a PVC pipe or broomstick seems benign, trust me when I tell you that after you have trained with it for some period of time you will come to realize that it seems heavier than it really is. Enjoy!
080704
WOD:
4 rounds for time:
- 21 Push press
- 15 DB swings
- 25 Squats
Men: 95# bb, 45# db
Wmn: 65# bb, 35# db
Let the Fire Works Begin!
Be safe, Give thanks and be Healthy.
