bar facing burpees

Friday, April 6, 2018

Workout:Partner WOD
As Many Rounds and Reps as Possible in 15 minutes of:
2 Bar Muscle Ups
12/8 Cal on Rower
8 Back Squat from Rack RX+(225,170) RX(205,155)

Rest 5 Minutes

As Many Rounds and Reps as Possible 10 minutes of:
1 Rope Climb
15 Power Snatch (75,55)

Rest 5 Minutes

As Many Rounds and Reps as Possible 5 minutes of:
21 Double-unders
5 Bar Facing Burpees
3 Deadlifts RX+(315,205) RX(225,175)
One Athlete will Complete a Round and then Switch

Friday, December 8, 2017

Skill: Every Minute on the Minute for 10 Minutes – Alternate between:
3 Bar Muscle-Ups
15 Ab-Mat Sit-ups

Workout: As Many Rounds As Possible In 20 Minutes of:
9 Power Snatch (95,65)
6 Overhead Squats (95,65)
20 Bar-facing Burpees

Wednesday, November 22, 2017

Strength: Back squat
Find 1 Rep Max with a 10 second hold in the bottom
10 Power Snatches with PVC in between sets

Workout: As Many Rounds as Possible in 10 Minutes of:
3 Bar Facing Burpees
3 Power Snatches (155,115)
6 Bar Facing Burpees
6 Power Snatches (155,115)
9 Bar Facing Burpees
9 Power Snatches (155,115)…
After each round completed add 3 Reps to each Movement.

Accessory: Every 3 Minutes for 15 Minutes of:
6 Bar Muscle Ups
Every 2 Minutes for 20 Minutes of:
10 Strict Pull Ups

Wednesday, October 25, 2017

Workout: Every 8 Minutes for 4 Rounds of:
20 Slam Balls (20,10)
12 Power Cleans (135,95)
(20,16) Calories Airdyne
10 Squat Cleans (135,95)
(10,8) Calorie Airdyne (Arms ONLY)
8 Bar Facing Burpees

Accessory: Alternating Tabata of:
Plank Jacks
Hollow Rocks
Then
Accumulate 50 Ab mat Sit ups or GHD Sit ups

Wednesday, February 1, 2017

Workout: In a 10 Minute Window:
Run 1 Mile
Time Remaining: Max Squat Snatches (135,95)

Rest 3:00

In a 7 Minute Window:
Run 800 Meters
Time Remaining: Max Power Snatches (135,95)

Rest 3:00

In a 4 Minute Window:
Run 400 Meters
Time Remaining: Max Bar Facing Burpees

Accessory: Not for time:
50 GHD Sit ups
100 Banded Goodmornings

Monday, January 16, 2017

Workout:

1,000m Row for time

Then-

8 Rounds for time of:
8 Deadlifts (135,95)
6 Hang Power Cleans (135,95)
5 Front Squats (135,95)
4 Shoulder to Overhead (135,95)

Every time you drop the bar perform 3 Bar Facing Burpees at the end of 8 rounds

What’s Your Why?

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