082118

DL & Burpees

• 10 DL @ 70% of 1RM (scaled to 60% = 225#) & 1 Burpee
• 9 DL & 2 Burpees
• 8 DL & 3 Burpees
• 7 DL & 4 Burpees
• 6 DL & 5 Burpees
• 5 DL & 6 Burpees
• 4 DL & 7 Burpees
• 3 DL & 8 Burpees
• 2 DL & 9 Burpees
• 1 DL & 10 Burpees

Time = 10:17

101217

For Rounds:

• 125M Row
• With the remaining minute, do burpees
• Rest 1:00 and repeat

14/12/12/12/12/0 (rower issues)/12/10/8/8 = 10 Rounds

081817

Partner WOD – 2 Person Teams w/ only 1 working at a time:

5 Rounds (each) of:

• 5 Deadlift (185/135)
• 10 Burpees over the Bar
• 15 Wallball (20/16)

Partnered with Linda and finished in 16:45

080717

For Time:

• 27 KB Swings (53#)
• 27 Burpees
• 400M Run
• 21 KB Swings
• 21 Burpees
• 400M Run
• 15 KB Swings
• 15 Burpees
• 400M Run
• 9KB Swings
• 9 Burpees
• 400M Run

Finished in 19:58, just before the 20 minute cutoff.

071817

2500M Row w/ Burpees EMOM

Time = 13:14

012317

6 Rounds of:

• 1 Minute of Rowing
• 1 Minute of Burpees
• 1 Minute of Double Unders
• 1 Minute Rest

Total Reps = 328

110216 – Snatch & Burpees

Beginning at 0:00 – AMRAP 5:

• 10 Power Snatch @ 95#
• 10 Barbell Burpees
• 44 Reps

Beginning at 10:00 – AMRAP 5:

• 15 Power Snatch @ 75#
• 15 Barbell Burpees
• 37 Reps

Beginning at 20:00 – AMRAP 5:

• 20 Power Snatch @ 55#
• 20 Barbell Burpees
• 43 Reps

032316 – Hotel WOD

15 Rounds for Time of:

• 5 Burpees
• 10 Squats

Time = 13:25

011316 – Metcon

40 Wall Ball (20#)

30 Calorie Row

20 Burpees

10 Nail’s (Pull-up + Toes to Bar)

Time = 10:37

122815

50 KB Swings (53#)

40 Air Squats

30 Sit-ups

20 Pull-ups

10 Burpees

Time = 9:13

Scaled this one to 1/2 of the posted reps.

051815

Back Squat 5 x 5 @ 155 lbs.

5 x
200 M Run
10 KB Swings (53 lbs.)
5 Burpees

040412

AMRAP in 24:00 of:

5 Burpees
5 Knees to Elbows

17 Rounds.

J f’in Nail

032912 – MetCon

5 Rounds of:

250M Row
5 Burpees
10 KB Swings (53lbs.)

Time = 10:53

010212 – Lifting & MetCon

Front Squat 5 x 5 @ 170 lbs. (+/- 70% of 1RM)

Mini MetCon

3 Round of:
250M Row
10 Push-ups
15 Sit-ups
6 Burpees

Time = 8:08

Little weak of the front squats, but the metcon felt good.  Hopefully I’ll be a staple back in the gym this year.

073011 – Front Squat & MetCon

Front Squat up to 225lbs.

Team MetCon

6 Rounds of:
300M Row
15 Burpees

In teams of two, member A must complete the row and member B must complete the burpees before switching and moving on to round 2.  Teamed up with Dusty and finished in 7:5x.  Next time we’ll try 8 or 10 rounds.