Burpees On Top

Sep 14th, 2020

Category: Uncategorized

Burpees On Top

Katie

Outdoors Primarily

Warm-up
12 – 10 – 8
-Burpee Lateral Jumps
-Banded Thruster
-PVC Pass Throughs in Quarter Squat
-Overhead Banded Lateral Walk
-PVC or BB OHS
-Banded Sumo Deadlifts

Strength
EMOM10
Power Snatch
2 Reps
No Touch and Go. Climb in weight as able

WOD
15 Burpee Lateral Jumps
21 Power Snatches 95|65

15 Burpee Lateral Jumps
21 Overhead Squats 95|65

15 Burpee Lateral Jumps
21 Sumo Deadlift High Pull 95|65

15 Burpee Lateral Jumps
21 Thrusters 95|65

Level 2 – 75|50
Level 1 – 65|35
ADV – 115|80

Extra Work
200 Double Unders
100 ft HS Walk
150 Double Unders
100ft HS Walk
100 Double Unders
100ft HS Walk

Scaled Version
100 Double Unders or 200 Singles
50 ft HS Walk or 3 Wall Climbs
75 Double Unders or 150 Singles
50 ft HS Walk or 3 Wall Climbs
50 Double Unders or 200 Singles
50 ft HS Walk or 3 Wall Climbs