Tag

burpees

Tue 2/14/17

By | 5RFT, AMRAP, WOD | No Comments

Part 1 – “The Break Up”

With a running clock both partners simultaneously complete:

1st minute

  • 1 Push Press (135/95 lbs)
  • 1 Burpee

2nd minute

  • 2 Push Presses
  • 2 Burpees

And so on, adding 1 push press and 1 burpee each minute until ONE partner cannot complete the prescribed reps in the minute. You must complete the push presses before advancing to the burpees. The score for this workout is the total reps of the FIRST partner to drop out. For example, partner #1 fails after 7 full rounds and 8 push presses and 3 burpees. Then the team’s score is 7 rounds (56) + 8 + 3 = 67 reps.

Rest exactly 10 minutes and then move on to Part 2.

Part 2: “The Make-up”

6 rounds for time:

  • 5 squat cleans (135/95 lbs)
  • 10 pull-ups
  • 200 m row

Partners alternate movements: Partner #1 completes the squat cleans, partner #2 completes the pullups, partner #1 completes the row, partner #2 completes the squat cleans on round 2, etc. 

There will be 2 scores recorded for this workout: the total team reps for part 1 and the total time to complete both parts. 

Tue 2/7/17

By | AMRAP, WOD | No Comments

Part A:

Accumulate as much time as possible in the time allotted for each of the following holds:

  • 4:00 L-Sit Hold
  • 4:00 Handstand Hold
  • 4:00 Squat 1″ above Medball – with 75/55 lb barbell

Part B:

With a 20 minute clock, do the following:
 1000m Row 
 50 Burpees
 50 Toes to Bar
-then with the time remaining-
 AMRAP of:
 10 Thrusters (95/65)
 10 Ring Dips

*Score is total reps from AMRAP portion only

Tue 1/31/17

By | 3RFT, WOD | No Comments

Part A:

EMOM for 10 minutes:

5 Strict Ring Dips
5 Strict Pullups

Part B:

3 rounds for time:

500m Row
10 Hang Power Clean and Jerks (115/75)
20 Pullups
10 Burpees

Mon 1/30/17

By | AMRAP, WOD | No Comments

Part A:

In 6 mins, complete 3 rounds of max rep front squat at 55% 1 RM. A round ends when you drop the bar. 

  • Rd 1: 1 rep = 3 points
  • Rd 2: 1 rep = 2 points
  • Rd 3: 1 rep = 1 point

Part B:

12 Rounds for time, tabata style:

5 Wallballs (20/14)
5 Burpees

Wed 1/18/17

By | AMRAP, WOD | No Comments

Conditioning:

7 rounds for max reps:

AMRAP in 2 min:

5 Pullups
10 Kettlebell Swings (53/35)

Between rounds:

15 Burpees

Accessory Cash-Out:

100 Banded Pull-aparts
100 Banded PVC Shoulder Press

Tue 1/3/17

By | AMRAP, WOD | No Comments

Dynamic Effort Lower:

Seated Box Jumps, 10×3 AHAP, on the 1:00

Conditioning:

We’re doing a variant on the “Intro WOD” workout (7 min AMRAP of 7 Wallballs and 7 Burpees). 

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