WOD: Tuesday, September 2, 2014

New Burpee Penalty Rules:

1. Name and WOD Results: You will write your name on the whiteboard at or before the beginning of class. You will write your results before leaving. Failure to do so will result in a 5 BURPEE PENALTY per offense the next day for all classes.

2. Talking about how much the workout sucks will result in replacing the workout with 150 Wall Balls and 150 Burpees. We need a lot more fearlessness, a lot more bravado and we're going to cultivate it. Get hungry, not scared.


(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

  • 73s Hollow Body Hold
  • 27s Rest
  • 73s Superman Hold
  • 27s Rest
  • 35 Hollow Body Rocks
  • 35 Supermans

(D) Snatch Drills

(E) Snatch Complex I (Technique more important here than weight)

6-8 Sets of the Complex 1High Hang Snatch + 1 Hang Snatch +1 Overhead Squat

(F) Snatch Complex II (Technique more important here than weight)

4-6 Sets of the Complex 1 Power Snatch + 1 (Full Squat) Snatch

(G) 1.5 Mile Cooldown Run/Jog

Lysa. 30 (Squat) Cleans. Badger Hero WOD. Photo by Rafael Vega