We are back from our trip and ready for a new week. We kept up with our burpees, how about you? It will be very important soon to keep up every day. You may make up missed days but you are not allowed to work ahead. Burpees done in the workout of the day count towards your missed burpees and for that days burpees but you may not store them up if you do more than required. Keep going, one week down!
MONDAY 1-9-12 (9 Burpees)
"Helen"
3 Rounds for time:
400 Meter Run
21 Kettlebell Swings (53, 35)
12 Pull-ups
TUESDAY 1-10-12 (10 Burpees)
Max Cleans
5-4-3-2-1-1-1
Advanced = 1x bodyweight
Elite = 1.5x bodyweight
WEDNESDAY 1-11-12 (11 Burpees)
"Angie"
Complete for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*this is supposed to be done as written, 100 Pull-ups then move on but feel free to scale and do 4 rounds of 25 each, but not for the board.
THURSDAY 1-12-12 (12 Burpees)
"Last Ascent"
5-10-15 reps for time:
Back Squat (225, 155)
Box Jumps (24, 20)
FRIDAY 1-13-12 (13 Burpees)
4 Rounds for time:
400 Meter Run
50 Squats
*Dress in layers, it may be cold. You may substitute Rowing 500 Meters if you need.
SATURDAY 1-14-12 (14 Burpees)
Make up a WOD together or Open Gym and you can do a wod from the past week that you missed.
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