Tag Archives: Burpees

Burpees, G2OH and Row

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Inspired by the Kody hero WOD from WODwell Crossfit…

Part 1 – AMRAP in 20 minutes

  • 9 x Burpees
  • 8 x Ground to Overhead @ 75lbs

Immediately followed by Part 2 –

  • Row 2000m

Results: Metcon total time 29:41. Part 1 – 10 rounds plus 5 reps. 2k Row in 8:52. Took some time to transition to the rower. Power Snatch for the G2OH.

RFE Split Squats then Burpees, Front Squats and Situps

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3 rounds of

  • 5 x Rear Foot Elevated Split Squat Each Leg @ 20kg Dumbbell per Hand
  • Rest 2 minutes between rounds

Then inspired by Street Parking’s Kemet Vault WOD…

3 sets for time

  • 5 x Burpees
  • 9 x Front Squats @ 110lbs
  • 7 x Weigthed Situp with 25lbs Plate
  • Repeat for 3 rounds
  • Rest 1 minute between sets

Results: Similar to another Street Parking WOD on Jan 5, but increasing the Front Squats from 7 reps and rounds to 9 reps and rounds. Metcon 14:27 – 4:04/4:13/4:10.

Back Squats then Deadlifts, V-Ups and Burpee

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Giving Overhead Squats another try…

3 rounds of

  • 3 x Standing Sots Press with empty bar
  • 10 second Heel Elevated Overhead Squat Hold with Empty Bar

Then work up to a heavy

  • 3 x Back Squat

Then as finisher, a modified version of the Marston Benchmark WOD. 5 rounds for time (Rx is AMRAP in 20)

  • 1 x Deadlift @ 270lbs/122kg (Rx is 405lbs 🫤)
  • 10 x V-Ups (Rx is T2B)
  • 15 x Burpees

Results: Overhead Squats were doable but killed my shiulder sso not wasting my time… Back Squat 225lbs/102kg. Metcon 9:26. Nice heavy workout.

Strict Lynne (again) then DB Snatch, Situps and Burpees

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Lynne Benchmark WOD, as many reps as possible in 5 rounds of (rest as needed between movements and rounds)

  • Max Unbroken Body Weight Bench Press
  • Max Unbroken Strict Pullups

Then AMRAP in 13 minutes (Inspired by Danny memorial WOD which is AMRAP in 23 minutes)

  • 12 x Alternating Dumbbell Snatch @ 20kg
  • 10 x Burpees
  • 12 x Abmat Situps

Results: I prefer Strict Pullups but might be interesting to do high volume kippping next time and see how that goes. Used 165llbs for the Bench Press since that is what I used last time, eventhough body weight is more like 155lbs. 8/10-8/10-6/10-5/9-6/8…80 reps, so same as last time. Metcon 5 rounds plus 13 reps.