NEWS
SUN WOD Recording
WOD
“Can’t Be Tamed”
EMOM 15
3 Power Cleans
4 Front Squats
5 Bar Facing Burpees
3 Power Cleans
4 Front Squats
5 Bar Facing Burpees
Weight: 135/95
EMOM 15
3 Power Cleans
4 Front Squats
5 Lateral Burpees
3 Power Cleans
4 Front Squats
5 Lateral Burpees
Weight: 115/75
EMOM 15
3 Power Cleans
4 Front Squats
5 Burpees
3 Power Cleans
4 Front Squats
5 Burpees
Weight: 95/65
WOD GUIDANCE & GOALS
Today’s EMOM practice FAST barbell and burpee cycling! Choose a weight for the power clean and front squats that you can do for consecutive reps every round. The cleans take :02-:03 per rep, the front squats will take :03-:04, and the bar-facing burpees :03-:05. Try to complete all the reps in less than :45, especially for the first few minutes. If you do not complete the reps within the minute, reduce to 2-3-4.
Post Weight to Comments.
HOME WOD
EMOM 15
6 Push Ups
8 Sit Ups
10 Squats
6 Push Ups
8 Sit Ups
10 Squats
ENDURANCE
10K
65#, lateral burpees
105# bar facing burpees
115#, burpees (5 bar-facing X3, 3 lat-facingX3, 4 reg-burpeesX2
Feeling off today
My numbers don’t add up. Mixed burpee types and count 🙂
65# bar facing
Holy smokes! Way worse than I expected. Weight didn’t feel like the issue, but the whole combo, topped off by burpees smashed me.
Rounds 1 thru 8 – MCx
Rounds 9 & 10 – Off
Rounds 11 & 12 – MCx
Round 13 – Off
Rounds 14 & 15 – MCx
Could also be Monday after Super Bowl!?!? Was for me!
55# took rnd 8 off – lateral burpees – finished ea rnd consistently around :38 – just move day
Scale city. 13 rounds. 65# then down to 45#. Regular burpees..
75#, bar facing
85#, bar facing
55#, 2/3/4 reps regular burpees
Kevin- 65#, 2/3/6 sit-ups for burpees
Nice Kathy!!!
85# & regular burpees
Oh and skipped round 11 cuz I died
95#
regular burpees (no room in my basement for any other kind)
Rounds 1-7: 135# / bar facing burpees
Rounds 8-15: 115# / regular burpees
– just a vicious workout with no rest (10-15 seconds doesn’t count, Mel)
– squats became the limiter for me
Took off minute 13, MCx reps but no MCx rounds
75# bar facing ( 130-1:37)
115# regular burpees. I took one round off somewhere in the middle
125# bar facing
1-10 full reps
11 -rest
12-14 no squats
15- full reps