by rmartinez | Oct 4, 2022 | WOD Archive, workout of the day
Burpee Challenge: Day 97 A. Take 15 minutes to find a heavy complex of: Power snatch + Overhead Squat + Squat Snatch. B. For time 10 overhead squats @ 60% of today’s complex 20 box jump overs 30 pull ups 40 burpees over the bar 500 m row 40 burpees over the bar 30 pull ups 20 box jump overs 10 overhead...
by rmartinez | Oct 3, 2022 | WOD Archive, workout of the day
Burpee Challenge: Day 96 A. 30 minute cap10 to 1hand release push upsdb/kb strict press, medium (2x 25/35) after each round10 deadlifts 30-45%200m run (250m row/ski, 600m bike)
by rmartinez | Oct 2, 2022 | WOD Archive, workout of the day
Burpee Challenge: Day 95 Part A:1.5 mile run (3000m row/ski, 7200m bike) Part B:8 rounds, 20 minute cap8 back squats 50-60%8 russian kb swings (24/32)16 sit ups or 8 ghd sit ups
by rmartinez | Oct 1, 2022 | WOD Archive, workout of the day
Burpee Challenge: Day 94 MOIRA Buy-In: 911 meter RunThen, 13 Rounds of:10 Hang Power Cleans (95/65 lb)4 Shoulder-to-Overheads (95/65 lb)6 Front Squats (95/65 lb)7 Chest-to-Bar Pull-UpsCash-Out: 13 calorie Bike https://3f637b4381d3b7c64955263139d8de05.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html Hero WOD CARSE https://3f637b4381d3b7c64955263139d8de05.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html Background: This workout is dedicated to Police Officer Moira Ann Smith who died on September 11, 2001. She was the only female member of the NYPD to die on 9/11. Officer Moira was one of the first officers to respond to the attacks on the World Trade Center. Witnesses would describe her as stoically providing direction in the midst of chaos, saving countless lives by guiding them to safety. Her bravery was captured in a photo showing her helping a wounded man escape Tower 2 before she returned to the burning building to help others. Moira prevented mass hysteria and crowded exits by ‘directing traffic’ with a flashlight at the ground floor of World Trade Center Tower Two. Today, survivors remember ‘the woman with the flashlight’ with extreme gratitude and appreciation, for her service not only undoubtedly saved thousands of lives, but also restored some semblance of order and control in the midst of complete and utter chaos. For her actions that day she would be posthumously awarded the NYPD Medal of...
by rmartinez | Sep 30, 2022 | WOD Archive, workout of the day
Burpee Challenge: Day 93 Partner up 10-1 10-1 Squat cleans (55/75) Toes to bar rest 3 minutes 10-1 10-1 Box jump overs Burpees over the bar Rest 3 minutes 10-1 10-1 Jerks (55/75) Ghd sit ups or double ab...
by rmartinez | Sep 29, 2022 | WOD Archive, workout of the day
Burpee Challenge: Day 92 Part A:every 3 minutes for 18 minutes1 minute plank15 strict press 30-45% Part B:4 rounds, 10 minute cap5 muscle ups10 burpees *for today, if you can’t do muscle ups you can sub with box muscle ups or a pull up+ring dip.. However, if you are in the burpee challenge, you can also do more burpees with burpee pull ups 😉 C....
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