Thrash Session 7July2012

Today we are going to do a special WOD that you will be seeing on here every once in a while. It’s called a HERO WOD and they are named after fallen service members. These WOD’s are very special and every time I do one it becomes a sort of refresher on why I should put out as hard as I can all the time. Because I am blessed enough to have the opportunity too. They gave their lives to protect our freedom, the least we can do is sweat and maybe bleed a little to honor them. So please enjoy this workout and honor the fallen.

Warm Up:

400M Run or Row

2 Rounds

10 Samson Stretch (5 each leg)

10 Caterpillars

10 Cats & Dog’s

10 Spider Man’s

10 Scorpions

10 PVC Pipe Pass Throughs

10 Sit Ups

10 Push Ups

Burgerner Warm Up – This is going to get us ready for snatches! Stay on the PVC until you develop form and then add weight slowly.


Weight Training:Snatch 5X5X3X3X3

If you don’t have your 1 Rep Max! Make an attempt to find it! Ensure you have perfect form. This is the most difficult lift and if your form is failing at a light weight, stay light and perfect the movement before jumping weight. Once again I am speaking from experience.

Coach Burgerner on the Snatch

2009 World Weightlifting Competition 69kg Snatches


Work Out:


Complete as many rounds as possible in 20 minutes of:

10  Push press
10 KB Swings
10 Box jumps

Skill Work: Hand Stand Push Ups

5 rounds of 10

If you don’t have HSPU yet check out  CrossFit Paradiso on developing a handstand push up.


Cool Down:

400m Run

Static Stretching

Roll out with a foam roller and lacrosse ball

Ice down your sore joints


Operator ( 135lb push press/ 70lb KB, 24in Box men/ 95 lb push press, 63lb KB, 20 in box women)

Level 4 (Prescribed) ( 115lb push press, 63lb KB, 24in box men/ 75 lb push press, 44lb KB, 18 in box women)

Level 3 (Intermediate) (95lb push press,  52lb KB, 20in box men / 65lb push press, 35lb KB, 16in box women)

Level 2 (Progressing) (75lb push press, 44lb KB, 18in box men/ 45lb push press, 25lb KB, 14in box women)

Level 1 (Beginner) (Comfortable weight push press, kettle bell and comfortable height box)

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