Burpee Day 74

5th December 2016 by Mike

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Burpee Day 74
Buy In
1 minute hollow rocks
1 minute Y’s T’s Cobras
45 seconds hollow rocks
45 seconds Y’s T’s Cobras
30 seconds hollow rocks
30 seconds Y’s T’s Cobras

WOD
75′ overhead walking lunges 45#/35#
21 plate ground to overhead 45#/35#
21 Ghd sit-up
75′ overhead walking lunges 45#/35#
15 plate ground to overhead 45#/35#
15 Ghd sit-ups
75′ overhead walking lunges 45#/35#
9 plate ground to overhead 45#/35#
9 Ghd sit-ups

Mobility
Roll lats
Lax ball 1st rib
Roll Upper back

Burpee Day 74

3rd December 2016 by Mike

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https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2489&sub_tab=details

Check out this Masters Competition!!!  30 years and up!!!  Teams of 4!  See Mike if your interested!!!!

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box

Burpee Day 73

3rd December 2016 by Mike

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Burpee Day 73
Buy In
3 minute jog (around room)
1 minute renegade rows 35#/25#
2 minute jog
1 minute burpees
1 minute jog
1 minute mountain climbers

Mobility
Roll calves 2 minutes/leg
Stretch calves
Roll calves 2 minutes/leg
Stretch calves

Wod
Barbell strict press 5 reps x 3 sets

Strict pull-ups 7 sets x 1 rep

Weighted sit-ups 5 sets x 10 reps

Burpee Day 71

1st December 2016 by Mike

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Buy In
800 meter run
Backward sled drags down and back
3 rounds
3plates/4plates/5 plates men
2 plates/3 plates/4 plates ladies

EMOM 20
Even minute: 5 dumbbell squat clean thrusters 45#/30#
Odd minute: 40 double unders

Burpee Day 70

30th November 2016 by Mike

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Burpee Day 70
Thursday, December 1, 2016

21-15-9
Toes-to-bar
Row calories

Rest 5 minutes

Row 500 meters for time