Tighten Up Those Burpees

FREE Gymnastics Workshop with Coach Allison this Saturday!

TWO SPOTS LEFT!  Register here

WOD for Monday 101512 – Click Here For Today’s Schedule
Deadlift
Establish 1RM
–Rest–
For Time:
1-2-3-4-5-6-7-8-9-10 Ball Slams
10-9-8-7-6-5-4-3-2-1 Burpees
 
Finisher:
Turkish Get Ups
10 Reps each side

Post Deadlift Loads and Workout Time to Comments
For the Deadlift, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It is not necessary to work to failure.  It’s ok to leave something in the tank for next time.  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, note that the reps of Ball Slams are increasing and the Burpees are decreasing.  To increase difficulty, perform your burpees with a strict pushup, or jump to a height 6″ above your standing outstretched arm.

For the finisher, use the heaviest KB you can safely handle and perform a total of 10 TGUs on each side.  These are not for time.  Take your time and do them right.

ENDURANCE WORKOUT tonight at 6pm!

Do your burpees look like this?  They should!
[youtube]https://www.youtube.com/watch?v=21dvQyNiTjM[/youtube]