Posts tagged Burpee
Workout of the Day - July 17, 2019

Skill
Handstand/Handstand Walk Practice

Conditioning
“Dirty Thirty”
For Time:
- 30 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 30 Lunges
- 30 Knees-to-Elbows (L2: Clam Crunches)
- 30 Push Press (Rx: 45#/35#, L2: 35#/25#)
- 30 Supermans
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Burpees
- 30 Double Unders (L2: 75 Singles)

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Workout of the Day - July 6, 2019

Team WOD
For time:
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, and numbered cards are as valued. Flip a card and perform the movement for the number of reps specified. Cycle the whole deck.
- Hearts = Push-ups
- Diamonds = Squats
- Spades = Sit-ups
- Clubs = Burpees
- Jokers = 200m Run

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Workout of the Day - June 11, 2019

Conditioning
”Lumberjack 20”
For time:
- 20 Deadlifts (Rx: 225#/185#, L2: 185#/135#, L3: 135#/95#)
- 400m Run
- 20 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 400m Run
- 20 Overhead Squats (Rx: 115#/85#, L2: 95#/65#, L3: 75#/45#)
- 400m Run
- 20 Burpees
- 400m Run
- 20 Chest-to-bar Pull-ups (L2: Pull-ups, L3: Band)
- 400m Run
- 20 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 400m Run
- 20 Dumbbell Squat Cleans (Rx: 45#/30#, L2: 35#/20#, L3: 25#/15#)
- 400m Run

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Workout of the Day - June 8, 2019

PARTNER WODS

Part A “The Break Up”
EMOM for as long as possible:
- 1st minute = 1 Push Press + 1 Burpee
- 2nd minute = 2 Push Presses + 2 Burpees
- 3rd minute = 3 Push Presses + 3 Burpees
- etc…
Weights = Rx: 125#/85#, L2: 105#/70#, L3: 85#/55#

- 10 minute rest -

Part B “The Make Up”
6 Rounds for time (Alternating):
- 5 Squat Cleans (Rx: 115#/75#, L2: 95#/65#, L3: 75#/55#)
- 10 Pull-ups (L2: Band)
- 200m Row
One Partner completes a round while the other performs a max Wall Sit, then rests.

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