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December 13 2016

12
Dec

December 13 2016

enjoyable-burpees-not

December 13 2016

“Create the highest, grandest vision possible for your life, because you become what you believe.”
~Oprah Winfrey

STRENGTH
A) Every 1 min for 5 mins: Kettlebell Swing
10 Kettlebell Swings, pick load
B) Every 1 min for 5 mins: Knees To Elbow
5 Knees To Elbows
*Scale with Hanging Knee Raises that lift your knees past parallel and exercise control of the lift as well as descent!*

WOD
Complete as many rounds as possible in 20 mins of:
5 Overhead Squats, 115/75 lbs
10 Burpee (hand release)s
15 AbMat Sit-ups
CRX: 115/75 lbs
FRX: 75/55 lbs
Coaching: Note that the Burpees are HAND RELEASE, but you don’t need to jump over a bar, just stand up tall in an extended position at the top. Be ready for a combination of heavy, mobilization-challenging Overhead Squats and ab-producing sit-ups sandwich, complete with lung-taxing burpees as the meat. 20 Minutes is a LONG time, set yourself into a good pace, pick up the bar when you least want to, and accept only your best effort!