warm up
5mins consisting of:
-trunk/hip flexion & extension
-quad/hamstring stretches
focus/skill
back squat
-low bar & high bar positioning
-knees out
-hip drive
workout
back squat 5 x 3
3min rest
3 rounds (each round is 2mins):
200m sprint
max burpees
1min rest between
in its entirety, this will take 8mins with a running clock. score is total burpee reps.
post heaviest 3rep back squat load & total burpees to comments
tuesday morning, sunshine coffee and a wod from Jax. what more could one want. I will leave that answer offline.
ReplyDeletebou. 395# pr. burpees: 30,27,24= 81
rob. 325# burpees:29,27,23= 79
after a short pause:
30 hspu
40 pull ups
50 kbs
60 sit ups
quick as possible.
Correction bou. 295#
ReplyDeleteKaty bw 101
ReplyDeleteHad my final pft before shipping to OCS. Maxed out the crunches and the flexed arm hang. Did the 3 miler in 23:49. Down a minute but I blame the hurricane force winds I had to run in.
Cfjax makes me strong. Sorry Cav to steal your line,but it does.
Dustin BS 245# PR 56 burpees.
ReplyDeleteHarry 185# 36 burpees
ReplyDelete175# pr
ReplyDelete50 burpees
Steve C. 255# pr...2 for 2 this week! Part II: 73 burpee's
ReplyDeleteYou got some mad burpee's Caleb.
caleb.275#pr.i'm not gonna lie...i totaly doged the runs...looks like the pr button is back
ReplyDeleteKeg Squat Rack = Awesome!!!
ReplyDeleteKohl 215bw-315#pr and 71 burpee's yea running and burpee's SUCK!!!!!!!!!!!!!!!!!!
ReplyDelete115bw, 140#(pr) - 44 burpees
ReplyDelete