Friday’s WOD

20
Jan

Friday’s WOD

Let’s take it to the website today. Tell me something good!!

Rowuary – starting TODAY and lasting until Monday, all participants must do 5 burpees after every 500m of rowing. Bonus fitness!!!

EMOM for 8 min
Deadlift x3 @ 75%

On the minute, every minute, complete the following…
1 Deadlift (275/185# or 75%) + 1 Burpee
1 Deadlift + 2 burpees
1 Deadlift + 3 burpees

Continue adding 1 burpee each round until you can not longer complete the work in the one minute round.

Compare Jan.20/17

Some days, the back door is the best part of Friday

Some days, the back door is the best part of Friday

20 Responses

  1. Shawn J

    Mob 32 Burpees
    Group WU Mob

    EMOM for 8 min
    Deadlift x3 @ 75%

    Deadlift WU
    175-210
    EMOM @ 245

    Death by WOD @#245

    Score = 12rnds 8 (over bar)
    Previous 15rnds 12burpees

  2. Mario B.

    EMOM for 8 min
    Deadlift x3 @ 75% #225

    On the minute, every minute, complete the following…
    1 Deadlift (275/185# or 75%) + 1 Burpee
    1 Deadlift + 2 burpees
    1 Deadlift + 3 burpees

    Continue adding 1 burpee each round until you can not longer complete the work in the one minute round.

    Wod @ #225

    Didn’t have my book to see what I had last time,so went with #225.
    Had #185 Last time and 14+ rnds.

    Only got 12 rnds + 10 this time @ #225

    Lots of burpees today! Sorry for the Extra ones 6 am!!

  3. Mark D

    32 BDAY Burpees – MOB
    Group WU & MOB

    EMOM for 8 min
    Deadlift x3 @ 75%
    185#

    On the minute, every minute, complete the following…
    1 Deadlift (275/185# or 75%) 1 Burpee
    1 Deadlift 2 burpees
    1 Deadlift 3 burpees
    185#
    9 Rounds 8 Burpees

  4. Mobility + 32 B-day Burpees for Mario B – Happy Birthday!

    Group WU + Mobility

    EMOM for 8 min @75%
    Deadlift x 3 @ 165#

    Death by WOD (@165#): On the minute, every minute, complete the following…
    1 Deadlift (275/185# or 75%) + 1 Burpee over bar
    1 Deadlift + 2 burpees over bar
    1 Deadlift + 3 burpees over bar
    Continue adding 1 burpee over bar each round until you can not longer complete the work in the one minute round.

    Total: 14 rounds + 9 burpees
    Last time: 15 rounds + 13 burpees – same weight

    Cashout: 5000m row + 50 burpees for Team 2

    Thanks Kevin. Great work 6 a.m.!

    QOD: PR on my Push Jerk

  5. Let’s take it to the website today. Tell me something good!!
    PR today by 3 rounds

    EMOM for 8 min
    Deadlift x3 @ 75%
    275
    On the minute, every minute, complete the following…
    1 Deadlift (275#) + 1 Burpee
    1 Deadlift + 2 burpees
    1 Deadlift + 3 burpees

    13 Rounds +8

    Happy Birthday Mario! And thanks Kevin!

  6. Tara Betts

    Tell me something good Friday:
    In a few minutes, I’m heading out to the woods with a backpack and a dog. I can’t think of anything much better than that😍

  7. 1250 M Row for Team 5 + 10 Burpees

    Mobility x 1 and 32 B-day Burpees for Mario

    Group WU + Mobility

    WU DL 95(5), 110(4)
    EMOM for 8 min
    Deadlift x 3 @ 130

    Death by DL and Burpees @ 130
    On the minute, every minute, complete the following…
    1 Deadlift + 1 Burpee over bar
    1 Deadlift + 2 burpees over bar…etc.

    Total: 9 rounds + 8 burpees (just missed the hop. Was aiming for R10)

    Cashout: 5000m row + 50 burpees for Team 5

    A whole lotta burpees today!!

    QOD: I get to spend tomorrow afternoon with my beautiful daughter Hilary.

    Thanks for the class KW.

  8. Shane H

    EMOM for 8 min
    Deadlift x3 @ 75%

    225/315/365 for the Emom 

    On the minute, every minute, complete the following…
    1 Deadlift (275/185# or 75%) 1 Burpee
    1 Deadlift 2 burpees
    1 Deadlift 3 burpees

    Continue adding 1 burpee each round until you can not longer complete the work in the one minute round.

    Compare to May 24/16

    This time around we did Burpee over bar. 
    16 rounds and 15 reps. Wish I could have squeezed in the last couple reps. 
    Qod: competing in the blizzard beat down!! 
    Thanks for the class Kevin! 

    Score: 151

  9. Hannah

    EMOM for 8 min
    Deadlift x3 @ 75%, 125lb

    On the minute, every minute, complete the following…
    1 Deadlift (75%…125lb) + 1 Burpee
    1 Deadlift + 2 burpees
    Etc.

    10 rounds+7 burpees

    When I did this in 2015 with regular burpees i got 11+11 but used 105lb. I’m happy with today. 🙂

    QOD: After next week’s exams, I’ll be halfway done my last year of high school, so that’s good…right? D:

  10. Group WU + Mobility

    EMOM for 8 min @75%
    Deadlift x 3 @ 150#

    Death by WOD (@150#): On the minute, every minute, complete the following…
    1 Deadlift (275/185# or 75%) + 1 Burpee over bar
    1 Deadlift + 2 burpees over bar
    1 Deadlift + 3 burpees over bar
    Continue adding 1 burpee over bar each round until you can not longer complete the work in the one minute round.

    Total: 12 rounds

    5500m row + 55 burpees for Team 2

    Thanks Amanda!

  11. WUx1
    Row 3511 m with Mario
    Mob 32 Burpees
    Group WU Mob

    EMOM for 8 min
    Deadlift x3 @ 75%

    Deadlift WU
    225
    EMOM @ 295

    Death by Deadlift as RX’d

    Score = 15 rnds 13 (over bar)

Leave a Reply