Burpees

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2011-02-03 WOD + Burpees Day 65

Posted by bronick on February 3, 2011
Posted in: Burpee Challenge, WOD. Tagged: , , , , , , , , , . Leave a Comment

WOD:

Chip away at it:

  • 800 meter run
  • 40 DB Push Press @ 45#’s
  • 40 Jumping Squats
  • 40 Ring Dips
  • 40 Jumping Lunges
  • 40 Toes to Bar
  • 40 KB Swing @ 2 pood
  • 40 V ups (like suit cases on the floor)
  • 40 Burpees
  • 400 meter run

RESULTS:

30:22  (subs: 35# db, 1.5 pood, band dips)

Basically it this WOD was 11 sets of 40… and it one really took a lot out of me. I haven’t gotten that stitch in my side in quite a while. The first run started off good, but then it was downhill from there.  The push press took me longer than expected, I think mainly because of  trying to control the dumbbells. I was happy that I was able to string several of the toes-2-bar together, at least in the beginning.

I was pretty well done after this one and curled up on the floor…. but moving on….

BURPEES:

40 (in the WOD) + 25 (post WOD) = 65 done for the day.

Having not got around to doing these in the morning this time around, doing them at the gym before I head home is working pretty good. Don’t have to avoid the cats ;-P

2011-02-02 WOD – Speed Squats, 10min AMRAP, and Burpees Day 64

Posted by bronick on February 2, 2011
Posted in: Burpee Challenge, WOD. Tagged: , , . Leave a Comment

WOD:

Speed Squats (Sets of 3 at a heavy but controllable load for 10 sets)

Max Rounds in 10 minutes of:

  • 10 Jumping Pull Ups
  • 5 Power Snatches @ 115#’s

RESULTS:

135# – 275# low-bar back squats
8 rounds (Rx)

For the squats, Jason went over high-bar v.s. low-bar back squats and most of us ended up trying out the low-bar back squat which we haven’t done before.  Definitely felt different, I could really tell that it was working the legs different as can usually feel it in my quads. But the low-bar uses more of the gult-ham. We started at 135# and then stuck with 275# for the last few sets since that is where we started to slow down.

For the metcon, I felt pretty good about this one. I’m glad I stuck with Rx for the snatch, Even though I wasn’t able to string them directly together (i.e. not drop the bar), I think I was pretty good with getting back on the bar quickly (at least for the first few rounds). The original workout called for normal pull-ups, but Jason changed it to jumping to help keep the intensity up.

BURPEES:

64 done before heading home from the gym.

2011-01-26 WOD: 4 rounds + Burpees Day 57

Posted by bronick on January 26, 2011
Posted in: Burpee Challenge, WOD. Tagged: , , , , . Leave a Comment

WOD:

  • 12 Ring Dips
  • 33 Air Squats
  • 18 Pull Ups
  • Sprint Roughly 75 meter’s
  • 9 Burpees
  • Sprint Back

Perform this for time….rest 90 seconds and repeat for a total of 4 rounds.

RESULTS:

19:45 (sub thin band on ring dips)

Got some complements on my pull-ups, but I still wasn’t able to do them unbroken. The first two round it took me two sets, the last 2 rounds it took me a few more. I started the dips without the band, but after 5 I switched to using the thin band as a sub.

This one really took a lot out of me. I was originally thinking of staying for the oly class but didn’t quite recover so I decided to head to the office to shower and get dinner instead.

Burpees Day 57:

36 (during the WOD) + 21 (immediately after finish the WOD) = 57 done