| Mike Burgener's WOD's - www.mikesgym.org |
| Ms Saga |
- 10 Snatches 110lbs (50kgs)
- 15 Chin-ups
- 20 Thrusters 35lb Dumbbell or 75lb Barbells
|
5 Rounds. ladies will use 35 kg (77 lbs) for the snatch, ladies will use 25 lb db for the thrusters |
| The Burgie |
- Burpees + Hang Squat Clean + Thrusters with 35lb Dumbbell
- Pull-ups
- Ball Slams
|
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of each exercise |
Ms Leslie
|
- Pull ups
- Back Squat 88lbs (40kgs)
- Press 88lbs (40kgs)
- Sit-ups
|
21, 18, 15, 12, 9, 6, 3 for time |
| Ms Susan |
- 100 Ball Slams 20lb D-Ball
|
Missed catches do not count as a rep - for time |
| Ms Lani |
- Run the burgener hill and up again
- 12 Kettlebell Snatches each hand with 70lb (32kg) Kettlebell
- 10 pull ups
|
5 Rounds for time |
| Ms Judy 1 |
- 500 meter Row
- 30 Hang Squat Clean + Lunge (left & right step) + Split Jerk with 95lbs
- 30 Pull-ups
- 500 meter Row
- 30 Box Jump 24” Box
- 30 Wallballs 20lbs
- 500 meter Row
- 30 Snatch + Overhead Lunge (left & right step) with 45lbs
- 30 Ball Slam 20lb D-Ball
- 500 meter Row
- 30 Kettlebell Swing 1.5 pood (55lbs)
- 50 Push-ups
|
For time |
| Ms Judy 2 |
- 500 meter Row
- 30 Clean & Jerk 110lbs (50kgs)
- 30 Pull-ups
- 500 meter Row
- 30 Box Jump 24” Box
- 30 Wallballs 20lbs
- 500 meter Row
- 30 Snatch 88lbs (40kgs)
- 30 Ball Slam 20lb D-Ball
- 500 meter Row
- 30 Kettlebell Swing 1.5 pood (55lbs)
|
For time |
Med Ball + Pull-ups
|
- 150 Wallballs 20lbs
- 100 Pull-ups
- 100 Ball Slams with 20lb D-Ball
|
Go in any order do as many reps as you can and switch as often as you want. |
Throwing Up & Blowing Chunks
|
- Wallballs 20lbs
- Ball Slams
- Jumping Pull-ups
|
50 - 40 - 30 reps of all exercises. ladies will use a 16 lb ball for wall balls and a 16 lb ball for slams. also ladies may need to use a box to get higher on the jumping pull ups. |
