Wednesday, Oct. 18, 2017

18 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 43, 44, 45, 46, 47

Weight Vest Wednesday

9-15-21

  • GHD Sit-Ups
  • Burpees
  • Step-Ups

Tuesday, Oct. 17, 2017

17 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 43, 44, 45, 46, 47

4 Rounds:

  • 11 Front Squat (65lbs./95lbs.)
  • 11 Burpees
  • 11 Push Press (65lbs./95lbs.)

Monday, Oct. 16, 2017

16 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 43, 44, 45, 46, 47

Strength:

  • Deadlift: 5 x 40%, 50%, 60%,  3 x 80%, 85%, 3+ x 90%

New Strength Worksheet

Met-Con:

4 3 minute Rounds for Reps:

  • 6 Box Jump (28″/36″)
  • 12 Bicycles (L/R=1)
  • Max Rep Burpees*
  • Rest 1 minute

Athlete may choose to substitute burpees for any other exercise once the daily burpee count is achieved.

Saturday wod

13 October, 2017 (19:46) | WODs | By: laurie

Partner WOD

40 burpees
30 thrusters 45#
200 jump rope
40 situps

60 shoulder press 45#
40 burpees
70 air squats
40 push ups

200 jump rope
30 thrusters 45#
40 burpees
40 pull ups

After each set of exercises (4some) one partner will run 400m and one will row 500. Alternate whom runs and rows with each set.

Friday, Oct. 13, 2017

13 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 36, 37, 38, 39, 40

Tabata

  • Burpees*
  • Russian Twists
  • Inverted Burpees
  • Abmat Sit-Ups

*Once the athlete reaches 40 reps, she may choose to perform any other exercise for the remainder of the round. This includes exercises already in the WOD.

 

Thursday, Oct. 12, 2017

12 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 36, 37, 38, 39, 40

Strength:

  • Power Clean: 5 x 40%, 50%, 60%,  3 x 80%, 85%, 3+ x 90%

New Strength Worksheet

Met-Con:

 EMOTM 13 minutes:

  • 3 Burpees
  • Max Rep. Double-Unders

 

Wednesday, Oct. 11, 2017

11 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 36, 37, 38, 39, 40

Weight Vest Wednesday

For Time:

  • 400m Overhead Walking Lunge (10lbs./25lbs.)
  • 3 Burpee penalty everytime weight is brought to head-level or lower.

Tuesday, Oct. 10, 2017

10 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 36, 37, 38, 39, 40

For Time:

  • 37 AbMat Sit-Ups
  • 18 Burpee Deadlift (95lbs./135lbs.)
  • 37 AbMat Sit-Ups
  • 12 Burpee Deadlift (95lbs./135lbs.)
  • 37 AbMat Sit-Ups
  • 7 Burpee Deadlift (95lbs./135lbs.)

Monday, Oct. 9, 2017

9 October, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 36, 37, 38, 39, 40

Strength:

  • Back Squat: 5 x 40%, 50%, 60%,  3 x 80%, 85%, 3+ x 90%
  • Shoulder Press: 5 x 40%, 50%, 60%,  3 x 80%, 85%, 3+ x 90%

New Strength Worksheet

Met-Con:

8! (Ascending)

  • Burpees Pull-Ups
  • Toes-to-Bar
  • Kettlebell Swings (53lbs./70lbs.)

Saturday wod

6 October, 2017 (20:15) | WODs | By: laurie

Partner up, one person works at a time except on double unders and runs.

50 Double Unders per partner and 200m run
100 pull ups
40 Double Unders per partner and 200m run
200 Pushups
30 Double Unders per partner and 200m run
100 burpees
20 Double Unders per partner and 200m run
200 Squats
10 Double Unders per partner and 200m run
100 sit ups