Here's Greg Amundson teaching a version of the burpee pull up to some law enforcement officers.
Strength: Front Squat 3x5 (add 5# from last week)
Floor Press 3x5 (add 1-5# from last week)
Conditioning: Reps of 10-9-8-7-6-5-4-3-2-1 of:
- Overhead Squat (95/ 65#)
- Burpee Pull up
Post weights and times to comments.
SWOD: Front Squat 3x5 @ 120, Floor press 3x5 @ 100
ReplyDeleteMetcon: 17:21 @ 75
SWOD: front squat 85; floor press 55
ReplyDeleteWOD: 18:42 overhead squat @ 45; Burpee pullups using 15 in box
One word: CLEANSING
SWOD: FS 155
ReplyDeleteBP 155
Metcon: 18:40
FS: 165x3x5 / BP: 185x2x5 / 205x4 / 12:36 rx'd
ReplyDeleteFS 145# 3x5/FBP 135# 3x5
ReplyDeleteWOD Thru 4 rds 80# 15min
frt sqt: 2x5@120, 1x6@120
ReplyDeleteflr press: 3x5@140, widen grip nxt wk.
115 BS/PP
ReplyDeleteSwod: 140 3x5 Front Squat/ 155 3x5 Floor Press
ReplyDeleteMetcon: 8:02 Rx
SWOD: 85/70
ReplyDeleteMetcon: 10:00, 10,9,8,7,6 = overhead squats @ 35#, 10,9,8,7 jumping pullup burpees
Front squat: 95#
ReplyDeleteFloor Press: 70#
Metcon: 10:53 rx (10-8-6-4-2 reps)
Swod: FS 95#,FP 80#
ReplyDeleteMetcon: worked up to and thru 4 ohs, and1 burpee
Front SQ: max 235
ReplyDeleteFloor Press: 185