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

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

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!!

Kelly B. and Jackie. The big Roosters name is Foghorn Leghorn!! I guess that’s team # 4 Mascot!!! A.K.A. Anthony…

LOVE IT!!!! I think it fits 😉

That’s a great moniker for Anthony!!!

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

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

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!

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😍

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.

EMOM for 8 min

Deadlift x3 @ 75%

225/315/365 for the Emom

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

Score: 151

Please cancel my 5 if possible.

mob

group mob wu

EMOM for 8 min

deadlift x 3

death by deadlift &burpees

over bar

12 round 11 burpees

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:

EMOM 8 min @ 185

WOD

Rx – 12 rds + 5 burps!

Thanks Kevin!

wux1

group mob

Deadlifts x3 EMOTM for 8 mins @ 295#

WOD Rx

total = 13R + 7 burpees

No PR – did 13+10 in 2014

We did burpee over bar this time! So that’s a PR

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!

Dead lifts. Emom x3 @275

Wod as Rx. 12 8

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)