Tag Archives: Burpees

Monday the 07.04.14

W.O.D front rack walking lunges – 3 sets of 12 reps (increase each set by 2.5 to 5kg from last week) then amrap 4 minutes 45/30kg rest 2 minutes amrap 4 minutes kettlebell swings 24/16kg rest 2 minutes amrap 4 [...]

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Tuesday the 01.04.14

Skill 10 minutes of your choice then 12 minutes of: 30 seconds of burpees 30 seconds of kbs 32/20kg then max plank

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Friday the 28.03.14

W.O.D 14.5 21 thrusters 42.5 21 bar facing burpees 18/18 15/15 12/12 9/9 6/6 3/3

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Monday the 24.03.14

W.O.D 20 rep back squat then every 2 minutes on the minute for 20 minutes do: 3 power cleans 60/40kg 6 pullups 9 burpees

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Tuesday the 11.03.14

W.O.D 3 by max sets of strict pullups or 3 by max 1 minute rope climb then amrap 8 minutes 8 burpees 8 ringrows 8 kettlebell swings 32/20kg

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Monday the 03.03.14

W.O.D press – 5 by 5 then amrap 8 minutes 8 thrusters 45/30kg 8 bar hop burpees

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Tuesday the 18.02.14

W.O.D 150 burpees – 15 minute cut off point Then 5 minutes 30 seconds of situps 30 seconds of plank

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Friday the 07.02.14

W.O.D amrap 7 minutes 10 hangpower cleans 52.35kg 10 pullups rest 2 minutes then amrap 7 minutes 20 double unders 10 burpees rest 2 minutes then 1.1k run

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Wednesday the 28.01.14

W.O.D EMOM for 12 minutes do 3 power cleans or hang power cleans then “Grace” 30 ground to overhead 60/40kg then amrap 5 minutes burpees

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Tuesday the 14.01.14

W.O.D E M O M do 3 power cleans for 12 minutes then 12 to 1 burpees kbs 32/20kg

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