Tag Archives: burpee

WOD Wednesday September 2nd

Warm up # 4 “The Filthy fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

WOD Wednesday July 29th

Warm up # 8 1. Within 8 minutes complete 50 burpees and continue for the remainder of the 8 minutes with Power snatches. The goal is to complete as many Power snatches as possible. (Don’t punk out on the weight) Rest 6 Minutes 2. Within 8 minutes complete 50 dips and continue for the remainderContinue reading “WOD Wednesday July 29th”

WOD Friday July 17th

Warm up of your choice 1. Power clean: 1,1,1,1,1,1,1,1 @ 90% 2. 3 rounds for time of: 20 Hang power snatches @ 75 / 53 lbs 10 or more burpees If you decide to put your bar down during the snatches. You can go ahead and tack 2 burpees per drop on to your setsContinue reading “WOD Friday July 17th”

WOD Friday July 3rd

Warm up of your choice 1. Power clean: 8 x 2 @ 80% 2. Death by Burpee Minute 1 – 1 burpee Minute 2 – 2 burpees Minute 3 – 3 burpees Minute 4 – 4 burpees and so on… How good are you at burpees? 5 Burpees – Just getting started lots of progress toContinue reading “WOD Friday July 3rd”

WOD Friday June 19th

Warm up of your choice Every 2 minutes for 24 minutes: 5 Thrusters @ 95 / 63 4 Bar facing burpees 3 Thrusters @ 95 / 63 2 Bar facing burpees 1 Thruster @ 95 / 63 Try and treat each round as an individual effort. Each of the 12 rounds should be a sprint.Continue reading “WOD Friday June 19th”