WOD
“People Watching”
AMRAP 15
200 Meter Run
10 Burpee Strict Pull Ups
AMRAP 15
200 Meter Run
10 Burpee Jumping Pull Ups
AMRAP 15
200 Meter Run
10 Burpee Jumping Pull Ups
WOD GUIDANCE & GOALS
Burpee say what?! Yup, instead of jumping and clapping you’ll jump right into a strict pull up to complete your rep. Stand under a bar that’s six inches above your reach for burpee pull ups. If you’re scaling to jumping pull ups, stack a box or weights so that the bar meets the middle of your forearm. Burpee behind the plates/box, step onto them, hold the bar with straight arms (bend the knees), and then jump and pull your chin up. Target 6 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 15
200 Meter Run
10 2x Push Up Burpee
ENDURANCE
10 Rounds
200 meter run
10 burpees
Rest 1 min
5+204 MCx
6 + 16 – 12 Cal Bike
4+209 MCx
4+200 MCx
Those pull-ups were a lot harder than I thought they would be.
MAx 5 rounds + 50m
Think I ran the 200 for a 5th round, getting 1 burpee/pull up in – did 5 burpee/pull ups per round
WOD – 4 Rounds (MCx…ish) – Ran the 200’s, Did rounds 1 & 2 MCx then moved to lower bar so I could burpee struct pull up, but with no jump. Stopped w/ about 3 minutes left…felt I had pushed my foot enough.
Foundations –
Press –
2 x 6 @ 140#
2 x 4 @ 145#
1 x 3 @ 150#
4+150m? Mcx
Strict press 75/80/85 (not %’s)
DL 6x(2+2) @ 180#
Wall sits 4 x 1:28
5 + 150m mcx
10 rnds 200m run, 10 burpees no pu
6+1
started with the burpees, subbed (60m run + 11 cal bike) for the run