Friday, 28 April 2017

Focused Work:

Snatch Balance



“Crank it up”

3 rounds of:

15 Wall-Ball Shots (20/14) @ (12/10′)

10 Burpees

5 Muscle-ups



5 rounds of:

50 Double Unders

5 “Jana Burpees”*

5 Handstand Push-ups

Rest 1 minute at the end of each round



3 rounds of:

15 Box Jumps (30/24″)

10 Burpees

15 GHD Sit-ups


For Time

*Jana Burpees are burpees where the jump and clap is as minimal as possible, but still simultaneously. Full extension of hips is not required.



Pigeon – 1:30/side

Super Front Squat – 1:30/side

Olympic Wall Squat – 2:00


Royal Huddleston Burpee Challenge:

Day 83



Post time and experiences to comments


  1. Thanks for clarifying the standards of a “Jana burpee”

  2. Harvey Morris says

    31:40 time cap; 2.5 rounds left; 20 wb, 10plu/10ringdips,

  3. Lacked 4 HSPU in last round of second part at 30min cap. Had to use 1 mat. Need to work kipping momentum on those. WB good today. Mod for MU.
    So great WODn with Courtnie again!❤️

  4. CourtnieMcKone says

    Made it through 2 rounds of 2nd wod in 30 minute cap. I’m so. Out. Of. Shape. And weak. 🙁

    12# wb, green and red banded plu, blue banded dips, 1 abmat and towel for hspus

  5. RhondaG says

    30:22 MOD
    Hit the 30 minute time cap with 7 Burpees and 15 K2E in last round of round 3
    WB to 9 feet
    MU w blue band
    HSPU – deficit on Parallettes and toes on box
    20″ Box

    That last round kicked my booty! Tough week but I loved it 🙂

  6. 425 or 5 reps shy of completing first set of 3rd part of wod at 30 minute cap. Scaled with 16# wb, 3 to 1 singles jr, 10 pu/10 ring dips

  7. Got through 10 box hips on part 3

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