Focused Work:
Snatch Balance
Conditioning:
“Crank it up”
3 rounds of:
15 Wall-Ball Shots (20/14) @ (12/10′)
10 Burpees
5 Muscle-ups
…then
5 rounds of:
50 Double Unders
5 “Jana Burpees”*
5 Handstand Push-ups
Rest 1 minute at the end of each round
…then
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.
Flexibility/Mobility:
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
Thanks for clarifying the standards of a “Jana burpee”
You’re welcome. And now you know. 🙂
31:40 time cap; 2.5 rounds left; 20 wb, 10plu/10ringdips,
Congrats on first post! Strong work today!
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!❤️
Thanks girl! Missed y’all!
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
30:22 MOD
Hit the 30 minute time cap with 7 Burpees and 15 K2E in last round of round 3
Mods
WB to 9 feet
MU w blue band
HSPU – deficit on Parallettes and toes on box
20″ Box
K2E
That last round kicked my booty! Tough week but I loved it 🙂
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
Got through 10 box hips on part 3