Friday, May 19, 2017

KBS, Burpees

WOD

Barbell

Front Squat - 2 Front Squats (3 second pause at bottom), 1-1-1-1-1

___________________________________________________________________

Body-Weight-Only
For time / 20 cap
21 Burpees
60 GHD Reverse Hypers
15 Burpees
90 Ab Mat Sit-ups
9 Burpees
120 Overhead Squats w/ PVC pipe

Foundations / Conditioning / Competition
For time / 20 cap
150 American KBS, 70/45 | 55/35
Every minute do 4 Burpees
*Scale as needed

*Kicker
Rest 1 minute
-then
Max Calories in 50 Pulls on Rower

No comments:

Post a Comment