No-gym WOD Wednesday

This one should not be too long for those of you who can't stay long.  And if you don't feel like going in to the gym, you can totally do this at home!  

I have been wanting to do this one for a while.

Burpee Ladder

Burpee Ladder (with a lateral jump)

Minute 1: complete one burpee (with a LATERAL jump over a cone)

Minute 2: complete 2 burpees w/ lateral jumps

Minute 3: complete 3 burpees w/ lateral jumps

- continue in this fashion until you are no longer able to compete the requsite number of burpees in that minute

- when cut-off, rest one minute, then...

800m run for time.

Score is total number of burpees + time for run 

Post your time to comments!  

Monday, 27 August

3 Rounds for Time:

50 Air Squats

40 Sit ups

30 Box Jumps 

20 Pullups

10 Hang Power Cleans (135/95)

Fast Friday

30-20-10-20-30

Sumo Deadlift High-Pull (75/45)

Wall Ball 

*EMOM 5 Burpees*

*20 minute cap*

Time to get back on Track!

"Ricky"

AMRAP in 20 min of:

10 Pull-ups

5 Deadlifts (155/105)

8 Push Press (135/95)

U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.