100 Burpee Challenge Day 75

Did them within a WOD

7 x 2

1.) Air bike
2.) DU's
3.) Wallball
4.) Rest

OPTIONAL COOL DOWN
FOR QUALITY
20-10-5-10-20
Banded Lat Pushdowns
Banded Upright Rows
Banded Bicep Curls
-Rest as Needed b/t Sets-

Warmup: Run down the block and back ~ .5 mile, movement specific warmups (press, HSPU, KBS, Box Jumps)

Strength: Wendler Deadlift (De-Load Week)

Technique/Position Work

WOD: To break up how we like -

Start with: 200-250 Burpees (50 each member)

Immediately go to:
100-150 HSPU (25 each member
150-200 Box Jumps (40 each member)
200-250 Kettlebell Swings @ 53# / 35# (50 each member)

Immediately Finish With: 200-250 Burpees (50 each member)

For time.

Short Break.

Finisher:
Planks - 4 minutes any way
Running - 2x each person - down to the end of the street and back ~ 1 mile per person total

Foue sets of three reps of kettlebell clean and jerks with KBs in both hands. Mark single KB weight.

EMOM 30min
1: 20m walking lunges with KB 24/16kg
2: 8/8 KB snatches 24/16kg
3: ME ring-dips

20min amrap
20cal row
20 DB c&j 20kg alternating

Hand stand hold practice

Pick a partner and grab a box and machine
Split reps between partners

20/16 cal bike or row
20 box step ups
20 passthroughs
10 burpees
20 box jumps

30 rounds (you go I go)
12/10 cal bike or 16/12 cal row
6 burpee box jump over 24/20

*alternating rounds. 1 partner works while 1 rests.

45:00 time cap (must move quick to get done within time cap) 1:30 per round.