Almost there Burpee friends!! Bring a Friend WOD Conditioning: Partner WOD* “Birds of a feather” Complete as many rounds and reps as possible in 15 minutes of: 40 Jump Rope Singles 20 Plate-Facing Burpees 20 Box Overs (24/20″)   …rest 5 minutes   Complete as many rounds and reps as possible in 10 minutes of: 20 Wall-Ball Shots (20/14) @ (10/9′) 2 x 200m Run Sprints 20 Wall-Ball Sit-up Throws (12/8) @ 7m   For Rep Score *Equal work.   Mobility: Hip Capsule Stretch – 1:30/side Spine Smash – 2:00 Couch Stretch – 1:30/side     Post score and experiences to commentsRead more

  Skill/Endurance: Tag Team Row Sprints Max Calories Rowed in 15-minutes   Conditioning: Every minute on the minute perform the following, adding 1 burpee every minute, until failure: 3 Power Cleans (115/75) 1 Burpee   For total number of burpees   Royal Burpee Challenge: Day 116   Flexibility: 20 Front Leg Swings/leg 20 Side Leg Swings/leg 20 Sit-ups to Pike 5 Skin-the-Cats     Post calories, burpees, and experiences to commentsRead more

  Strength: Deadlift 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set   For max reps at 85%   Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk   3 rounds for time Compare to Saturday, 31 May 2014   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Anterior Compartment smash – 1:30/arm     Post load and reps, time, and experiences to commentsRead more

  Conditioning: Partner WOD “Are we done yet?!” 50 Burpees …then 4 rounds, alternating exercises of: 10 Power Snatches (95/65) 15 Bar-Over-Burpees 200m Wall-Ball Carry (20/14) …then 3 rounds, splitting reps each exercise of: 30 Toes-2-Bar 20 Burpee Box Overs (24/20″) 10 Clean & Jerks (135/95) …then 2 rounds, completing 1 round each of: 15 Chest-2-Bar Pull-ups 30 Sit-ups …and finally… 2000m Row (switch every 250 or 500m)   For Time   Royal Burpee Challenge: Day 113   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post time and experiencesRead more

  Strength: Front Squat 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set   For max reps at 85%   Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Rowed   2 rounds for time Compare to Wednesday, 19 March 2014   Royal Burpee Challenge: Day 112     Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side     Post load and reps, time, and experiences to commentsRead more