Posts tagged burpees
Workout of the Day - May 27, 2019

Partner WOD
”Whitten… w/ a Partner!”
5 Rounds for time:
- 22 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 22 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 400m Run
- 22 Burpees
- 22 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
*Split everything evenly*

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

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Workout of the Day - March 27, 2019

Skill
Handstand Practice:
- Holds on wall for 30 seconds
- Advanced: Free standing holds for 5-10 seconds

Partner WOD
For time:
- 1600m Row
- 60 Burpees
- 100m Overhead Lunges w/ plate (Rx: 45#/25#, L2: 35#/25#, L3: 25#/15#)
- 60 Cleans (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 100m Overhead Lunges w/ plate (Rx: 45#/25#, L2: 35#/25#, L3: 25#/15#)
- 60 Burpees
- 2400m Run

*Split everything evenly*

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Workout of the Day - December 24, 2018

12 Days of Christmas WOD

1 - Deadlift (Rx: 225/155)

2- Burpees

3- Pullups

4- Push ups

5- Toes-to-bar (L2: Knee Raises)

6- Shoulder to Overhead (Rx: 95/65)

7- Box Jumps (Rx: 24”/20”)

8- Lunges

9- Sit Ups

10- Ring Rows

11- Kettlebell Swings (Rx: 53/35)

12- Front Squats (Rx: 135/95)

* Complete 1- Deadlift, then 2 Burpees, 1 Deadlift the 3 Pull Ups, 2 Burpees, 1 Deadlift…etc)

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Workout of the Day - November 12, 2018

VETERANS DAY. 10-11 AM WOD ONLY

“Three Wise Man “

Three AMRAPs in 16 minutes

  • AMRAP in 4 minutes

  • 5 Hang Squat Snatch (135/95 lb)

  • 10 Bar-Facing Burpees

    Rest 2 minutes

  • Then, AMRAP in 4 minutes

  • 10 Power Cleans (135/95 lb)

  • 20 Pull-Ups

    Rest 2 minutes

  • Then, AMRAP in 4 minutes

  • 15 Box Jump-Overs (24/20 in)

  • 30 Wall Ball Shots (20/14 lbs)

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts.

Scaling

Rx weights are shown above
The “Scaled” version uses a 95/65 lb barbell
The “Elite” version uses a 185/135 lb barbell

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