Tag Archives: burpee

WOD Wednesday November 19th

Warm up # 6 1. 00:00 – 4:30 1 power clean and jerk every 30 seconds @ 70 ish % of 1 rep max full clean and jerk 6:00 – 10:00 1 Power clean and jerk every minute @ 80 ish % of 1 rep max 12:00 – 20:00 1 Power clean and jerk everyContinue reading “WOD Wednesday November 19th”

WOD Tuesday November 11th

Warm up: 1000 meter row “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 doContinue reading “WOD Tuesday November 11th”

WOD Thursday October 23rd

6 minutes of naked barbell work 1. For 20 minutes: Odd minutes: 2 Back squats Even minutes: 1 Snatch Go up 5 lbs on the snatch and 5-10 lbs on your Squat from last week. 2. 10 Rounds for time of: 3 Burpees 1 Power snatch @ 3/4 / 1/2 body weight

WOD Thursday October 16th

Warm up: 6 min of empty bar work 1. For 20 minutes: 1st minute do 2 Back squats, add 5-10 lbs from last week 2nd minute do 1 Snatch, add 5 lbs from last week 2. For time: 500 Meter Row Immediately followed by 3 rounds of: 15 Pull ups 10 Push ups 5 BurpeeContinue reading “WOD Thursday October 16th”

WOD Tuesday October 14th

Warm up:  KB Bear crawl x 50 feet / Figure 8’s x 30 1. Bench Press: 3,3,3,3,3 2. In 4 minutes: Perform 4 Rope climbs Followed by max reps of: Double unders Rest 1 minute In 3 minutes: Perform 3 Rope climbs Followed by max reps of: Burpees Rest 1 minute In 2 minutes: PerformContinue reading “WOD Tuesday October 14th”

WOD Thursday October 9th

6 minutes of naked barbell work 1. For 20 minutes: Odd minutes: 2 Back squats Even minutes: 1 Snatch Go up 5 lbs on the snatch and 5-10 lbs on your Squat from last week. 2. 4 rounds for time of: 6 Burpees 8 Overhead squats @ 65 / 45