“BURPEES?” WOD 1/14/22

“BURPEES?” WOD 1/14/22

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

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WIN
SKILL:
“HALF FLIGHT SIMULATOR”
For Time
5-10-15-20-25-30-35-30-25-20-15-10-5
Unbroken Double-Unders
*Must be unbroken or repeat the set
**8 Min. Cap
LIFT:
Power Snatch + Hang Squat Snatch
8 x 1 + 1
*Build every 90 Sec.
WOD: (10 Min. Cap)
“BURPEES?”
For Time:
75 Bar Facing Burpees
*EMOM 1 Squat Snatch @ 75% 1RM

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FIT
SKILL:
“S.U. FLIGHT SIMULATOR”
For Time
10-20-30-40-50-40-30-20-10
Unbroken Single Unders
*Must be unbroken or repeat the set
**8 Min. Cap
LIFT:
Back Squat
3 x 3
4 x 2
*Build every 90 Sec.
WOD: (10 Min. Cap)
“BURPEES?”
For Time:
75 DB Lateral Burpees
*EMOM 2 DB Snatch (50/35)

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AT HOME:
SKILL:
“HALF FLIGHT SIMULATOR”
For Time
5-10-15-20-25-30-35-30-25-20-15-10-5
Unbroken Double-Unders
*Must be unbroken or repeat the set
**8 Min. Cap
WOD: (10 Min. Cap)
“BURPEES?”
For Time:
75 Burpees
*EMOM 2 DB/KB Snatch
**Use what you got.