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Tag: Burpees

workout 101

workout 101

Warm up 10 min cap 5 rounds run 200m 10 wall ball shots 10 good mornings Workout Set 1, 5 rounds 10 shoulder presses 14 squats Set 2, 4 rounds 12 Kettlebell Swing 10 Burpees

WOD 105

WOD 105

If you are behind the desk all day or in meetings, this is a great workout for your lower, middle and upper back. Warm up 9 min cap 4 rounds 12 burpees 20 wall ball shots 15 ring rows WOD 25 min cap 5 rounds 15 dead lift 20 dips 12 pull ups

WOD 113

WOD 113

This  workout  will  increase  your  explosiveness  on your  routines, specially of you are an sports athlete like football, baseball and/or  wrestling.Warm up 9 min cap 4 rounds 10 steps ups 12 good mornings 9 burpees WOD 28 min cap 4 rounds 20 deadlifts 12 push presses Run 400 meters 10 jump box

WOD 9.7

WOD 9.7

Warm up 7 min cap 3 rounds 30 jumping jacks 20 air squats 10 wide push ups WOD AMRAP, 12 min cap 10 Back squats 12 Burpees 20 slam ball

WOD 8.26

WOD 8.26

Warm up 7 min cap 3 rounds 20 Air squats 10 Burpees 10 Med ball clean WOD 25 min cap 4 rounds 20 Thrusters 50 Double under/100 singles 12 Plate to Overhead

WOD 8.21

WOD 8.21

Warm up 8 min cap 3 rounds Run 200m 12 burpees 10 kettlebell swings WOD 28 min cap 5 rounds 30 wall-ball shots 20 box jumps 10 hand stand push ups Run 400m

WOD 8.20

WOD 8.20

Warm up 10  min cap 4 rounds 20 mountain climber 12 butterfly kicks 12 wall ball shots 30 cross crunch WOD 10 min cap AMRAP 21 inverted pull ups 21 burpees 21 over head squats

WOD 7.29

WOD 7.29

Warm up 8 min cap 3 rounds 10 burpees Row 200m 10 crunches WOD 30 min cap 6 rounds 15 incline press 20 med ball clean 10 knees to chest

WOD 7-9-2015

WOD 7-9-2015

Warm up 6  min cap 3 rounds 20 double under/65 singles 10 ab-mat sit ups 8 burpees WOD  30 min cap 5 rounds Run 400 meters 30 toes to bar 30 good mornings

WOD 6-16-2015

WOD 6-16-2015

Warm up 6  min cap 3 rounds 10 ring rows 10 dips 20 burpees WOD 21 mins cap 3 rounds 12 kipping pull-ups 5 bench press 5MR 12 chin ups 5 incline press 5mR MetCon 1000 m row