Tag

Burpees

SKILL: Muscle up progressions WOD: 3 Rounds 20 Slingshots @ 16/12 kg 15 sit ups 10 body rows 5 burpees

LIFT: OH Squat – 5 x 2 @ 90% WOD: EMOM x 12 3 Deadlift @ 185/135 6 Burpees over bar

SKILL: Rope climbs – max effort in 2 min. WOD: 21 Power snatch @ 115/85 21 lateral burpee over bar 15 OH Squat @ 115/85...

LIFT: Front Squat – 1 RM WOD: 5x 7 Burpees 5 Box Jump @ 30/24 3 Muscle ups

LIFT: Jerk – 3 RM WOD: 400m Run 40 squats 30 sit ups 20 burpees 10 pull ups 400m Run

LIFT: Back Squat – 5 RM WOD: Same sex partners – 2 mile relay run Partner A runs while partner B holds 45/25 lb plate...

LIFT: Jerk – 5 x 2 WOD: 21-15-9 Deadlift @ 225/155 Burpees over bar

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 25 ft OH Barbell lunge 8 burpees over bar 25 ft OH barbell lunge...

LIFT: 1 Squat Clean + 2 Front Squats EMOM x 10 WOD: 6x 12 OH Walking Lunges @ 45/25 9 C2B pull ups 6 Burpee...

SKILL: 3 sets of max effort ring dips WOD: AMRAP in 12 5-10-15-20 Power Snatch @ 95/65 5-10-15-20 Burpees 10-20-30-40 Double under’s