Monday, March 25, 2013
Death By Burpees/Swings
Warm up: 3 min grp mob; 250 m row; 2 x: 10 lunges w/ oh raise, 10 str leg toe touches, 5 push ups
Skill/focus: Proper Burpee
-chest touches ground: feet do not come off the ground at the bottom of the burpee
-land flat footed, not on toes
-jump straight up (spine extended)
w/ a partner alt for 5 min -- 1 min on 1 min off max effort row
Rest 2 min
w/ your partner alt for 5 min -- 1 min on 1 min off max effort 20 m suicides
Score is total distance
Rest 5 min
Odd minutes: burpees
Even minutes: swings 50-60#/35-45#
Complete 1 rep min 1, 2 on min 2. . .10 on min 10 etc for 18 min*
*For every round not completed perform 20 evil wheels
Score is total partner distance and last #rd completed before breaking
Halfway through the Open and the Beasts go on. . .
Jaguar athletes giving it their all. . .
Death By Burpees/Swings
Warm up: 3 min grp mob; 250 m row; 2 x: 10 lunges w/ oh raise, 10 str leg toe touches, 5 push ups
Skill/focus: Proper Burpee
-chest touches ground: feet do not come off the ground at the bottom of the burpee
-land flat footed, not on toes
-jump straight up (spine extended)
w/ a partner alt for 5 min -- 1 min on 1 min off max effort row
Rest 2 min
w/ your partner alt for 5 min -- 1 min on 1 min off max effort 20 m suicides
Score is total distance
Rest 5 min
Odd minutes: burpees
Even minutes: swings 50-60#/35-45#
Complete 1 rep min 1, 2 on min 2. . .10 on min 10 etc for 18 min*
*For every round not completed perform 20 evil wheels
Score is total partner distance and last #rd completed before breaking
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Halfway through the Open and the Beasts go on. . .
Jaguar athletes giving it their all. . .
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