rowing and burpees

Friday's WOD:

15 burpees
row 500m
15 burpees
row 400m
15 burpees
row 300m
15 burpees
row 200m
15 burpees
row 100m
15 burpees
WOD untimed...just go fast!

TGUs and burpees

10 rounds of 4 turkish get ups (2 each arm) and 9 burpees.
TGUs are NOT for time...slow and steady!
Burpees...go hard!

TGU weight...35,40,45,40,35,30,25,35,45,45

Tabata(ish)

Tuesdays WOD...Tabata style:
6" touch burpees
115# push press (start from floor)
jumping lunges (knee must touch ground)
rest

burpees 9,7,8,7,7,6,7,7= 58

push press 8,7,8,7,5,6,6,6=53
jumping lunges 15,16,14,14,14,13,12,12=110
rest 1,1,1,1,1,1,1,1=8

Murph

Murph
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
w/ 20# vest

Time...around 50 minutes...timer issues!

Open WOD 12.4

12 minutes AMRAP:
150 wall ball
90 double unders
30 muscle ups

I got through 82 double unders...232

back squats, burpees, GHD

Part 1: 20 back squats with 75% 1RM for time
Part 2: 1..12 burpees 12..1 GHD sit ups
Then, for fun: HSPUs on paralettes; practice handstands

‎20 backsquats 225# 5:52 (5,4,3,3,3,2)

1..12 burpees 12..1 GHD 10:54

Ten rounds...one round consists of the following:


One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do not drop the weight.
*Do not set it down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
‎
55# 3:37.9 (no penalties)...should go heavier next time. Try and make this a 6-7 minute WOD.

Open WOD 12.3

18 minutes:
15 24" box jumps
12 115# push press
9 toes to bar

total reps = 255

OHS

buy in: 11 sets alternating burpees and toes to bar (7 first set, 6 for next 10).  Untimed but just kept moving and rotated through with Kent Thomas.

OHS 2,2,2,2,2,2,2
115
125
135
155
165
175
5-115

Mash up!

10 minute mash up:

4 minutes strict pull ups
3 minutes handstand push ups
2 minutes hand release push ups
1 minute double unders


‎35 pull ups, 18 hspu, 33 push ups, 23 double unders


50 burpees...20, 15,10,5 rotate with Kent & Nathan ...5:06