Tag Archives: burpee

WOD Tuesday July 14th

Warm up: Light band work / plate raises Push Press: find 1 rep max 2. Every minute on the minute for 5 Minutes: 8 – 15 Burpees 3. Every minute on the minute for 4 Minutes: 6 – 12 Handstand pushups 4. Every minute on the minute for 3 Minutes: 15 Thrusters 5. Every minuteContinue reading “WOD Tuesday July 14th”

WOD Wednesday July 8th

Warm up: 2 minutes on a thing / Empty barbell work Every Minute on the minute for 16 Minutes: Odds: 2 Power snatches Evens: 8 – 12 Wallballs Directly into: Every Minute on the minute for 16 Minutes: Odds: 1 Power snatch + Hang Snatch Evens: 6 – 10 Reverse Burpees

WOD Saturday July 4th

Two Hero’s Today guys: “Up Down’s” 12 Minute AMPAP: 40 Meter sprint 2 Burpees 40 Meter sprint 4 Burpees 40 Meter sprint 6 Burpees Etc… Wear a vest if you have one CPL Timothy M Shea 25 August 2005   At the 20 Minute Mark “Randy” For Time: 75 Power snatches @ 75 / 53Continue reading “WOD Saturday July 4th”

WOD Monday June 1st

Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats Every 3 minutes for 5 sets: 3 Front squats + 3 Back squats First set should be about 70ish % of your best front squat. Go up from there. 2. For time: 20 Burpees 10 Power cleans 10 Cleans 20Continue reading “WOD Monday June 1st”

WOD Wednesday May 20th

Warm up: Empty barbell work 6 Minutes to establish a 1 rep max snatch Followed by As many rounds as possible in 20 minutes of: 1000 meter run buy in ( you only do this once ) 12 Box jump overs 12 Burpees 12 Box step ups 12 Reverse burpees Then: 6 Minutes to establishContinue reading “WOD Wednesday May 20th”