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11/6/17 C5101 "Death By Burpee"

November 5, 2017

WU Coach Lead 0:00-10:00

 

BACKBONE 10:00-30:00

"Back Squats"

1x10 @ 40%

1x8 @ 50%

1x6 @ 60%

1x4 @ 70%

3x4 @ 80%

 

"Military Press" 30:00-40:00

1x5 @ 30% BW

1x5 @ 40% 

3x5 @ 50% 

**Two second pause at the top of every rep**

(stay at the percentage you can handle with good form)

 

GENERATOR 40:00-55:00

"Death By Burpee"

Round 1

EMOM6

15 WB 20/24 + 1 Burpee (onto 10kg plate)

12 WB + 3 Burpee

9 WB + 6 Burpee

6 WB + 9 Burpee

3 WB + 12 Burpee

1 WB + 15 Burpee

 

Rest 3:00

 

Round 2

EMOM6

7 Box Jumps 24"/20" + 5 Burpees (onto 10kg plate)

 

 

 

 

 

 

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