NEWS
FRI WOD Recording: Here
WOD
“Happy Star-ish”
100-200-300-400
Meter Run
5-7-9-11
Bar Facing Burpee
Thrusters
Meter Run
5-7-9-11
Bar Facing Burpee
Thrusters
Weight: 115/75, 135/95, 155/105, 175/115
100-200-300-400
Meter Run
5-7-9-11
Bar Facing Burpee
Thrusters
Weight: 75/55, 95/65, 115/75, 135/95
100-200-300-400
Meter Run
5-7-9-11
Bar Facing Burpee
Thrusters
Weight: 55/35, 65/45, 75/55, 85/65
WOD GUIDANCE & GOALS
Every round, increase the run by 100m and the reps for burpees/thrusters by 2. ALSO, increase the weight of the thruster as the reps increase! The first set should be manageable and fast, the second set of thrusters should be unbroken but difficult reps 5-7, and the third and fourth sets you may have to break in the middle. Target 15 minutes.
Post Time to Comments.
HOME WOD
100-200-300-400
Meter Run
5-7-9-11
Meter Run
5-7-9-11
Burpee
15-21-27-33
Squats
15-21-27-33
Squats
ENDURANCE
Rest
14:21 55, 60, 65, 70 bar facing burpees
18:17 MCx
Thanks for the push, 7AM
13:55 MAx
14:33 MVx
17:43 MCx
11:39, MVx
14:54 MVx
13:25 45, 55, 65, 75- regular burpees
12:56 Row/55,60,65,70
Lateral burpees
13:47 65/85/105/115 (no 5# plates at home)
11:48 Row/regular Burpees/Push press
55/65/75/85
15:07
95/115/135/155
12:28 MVx, regular burpees
19:50 85/95/105/115
Ugh, only good part about this was identifying a couple problems with thrusters….
15:17 MVx, regular burpees
19:25
75,95,105,115 lateral burpees over bar
Home WOD 11:16
14:36 MCx