Tag

Burpees

LIFT: Press – 3 x 8 WOD: In 6 minutes compete: 3 Rounds of 10 Tuck Jump 20 walking lunge steps 30 double under’s -then-...

SKILL: T2B – 3 x Max Effort WOD: 10 min Ladder Power Snatch @ 95/65 1-2-3-4-5-6-etc 20 Double under’s (sub 5 burpees)

LIFT: Back Squat – 5 x 5 WOD: 8 min Ladder V-ups 2-4-6-8-10-etc 25 Double under’s (sub 7 burpees) BENCHMARK: “Helen”

LIFT: OH Squat – 5 x 3 WOD: AMRAP in 15 20 Calorie Row 15 Shoulder to OH @ 115/75 10 Burpees

SKILL: Pistols & Ring Dips 5-4-3-2-1 WOD: 10X 4 Back Squat (HAP) 36 Double under’s 8 Burpees BENCHMARK: “Nate”

LIFT: Press – 3 x 10 WOD: Partners complete 4 Rounds 2 min AMRAP Power Cleans @ 135/95 2 min AMRAP Burpees 2 min AMRAP...

SKILL: Sled Push Relays WOD: 20 min AMRAP 12 Box Jump @ 24/20 10 KB Push Press @ 16/12 kg (5 per arm) 8 KB...

LIFT: Snatch – 7 x 1 WOD: 12 min EMOM ODD 6 Med Ball Cleans @ 20/14 EVEN Death by Burpees

LIFT: Front Squat – 5 x 3 WOD: 2 Rounds 400m Run 30 KB Swings @ 24/16 kg 400m Run 30 Burpees

LIFT: Bench Press – 3 x 10 WOD: EMOM x 16 A) 8 KB Thrusters (4 per arm) @ 24/16 kg B) 8 Burpees