General Warm-up:
Run 400m/Row 500m/Bike 2:00
10 Spiders
12 T push-ups
14 Half tacos
14 Squats
12 Shoulder press w/T’s
10 Ring rows
Run 200m/Row 250m/Bike 1:00
20m Overhead KB waiter walk (each arm)
10 KB swings
10 Burpees
10 PVC passovers
10 PVC windmills
10 PVC front squats
Specific Warm-up:
2 rounds Burgener warm-up with PVC
8 Clusters (45/33)
6 Clusters (75/53)
4 Bar facing burpees
4 Clusters (95/63)
3 Bar facing burpees
3 Clusters (115/73)
2 Bar facing burpees
Conditioning:
Every 12 minutes, for 3 sets complete*
15-12-9 rep rounds of
Clusters (115/73)**
Bar facing burpees
*8 min cap each set, rest in remaining time until the next 12 min mark. Each set starts back over at the 15-12-9 rep scheme.
**A cluster is a squat clean into a thruster. Each cluster starts from the ground.
For time on each set.
Post results and experiences to comments
Finished the first round
7:57 43#
2nd round 35
3rd round 43
It was very boring wod for me.
#75
63
54
56
173 total
My burpees are so slow
95# 56 + 48 + 47 reps