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 thoughts on “Friday’s WOD”

  1. 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. 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!!

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

  3. 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. 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. 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. mob
    group mob wu
    EMOM for 8 min
    deadlift x 3
    death by deadlift &burpees
    over bar
    12 round 11 burpees

  10. 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:

  11. wux1
    group mob

    Deadlifts x3 EMOTM for 8 mins @ 295#

    WOD Rx
    total = 13R + 7 burpees
    No PR – did 13+10 in 2014

  12. 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!

  13. 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)

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