Kingsley on the last day of the Burpee challenge
You will be happy to know that the Burpee week is almost over!!!! Are we sick of Burpees yet? Now you know you can add a burpee to almost anything. If you have an idea that we did not use this week and you would like to try it in the future, please post to the comments!
Buy In – Pick a team of 3, the teams should consist of approximately the same total body weight. For example: 100lbs + 200lbs + 150lbs = 450lbs & 160lbs + 180lbs + 110lbs.
WOD – “NO MORE BURPEES”
Part 1 – Deadlift 5 x 3 Reps. Each member has five attempts, with one bar per team you have 30 minutes to find your team total 3RM. What ever team lifts the most total weight will win the first part of the workout
Part 2 –
- 800M run with a 45lb Olympic plate (as a team, take turns carrying the plate)
Then 3 rounds of:
- 20 Air Squats
- 10 Ring dips
- 5 Burpee Cleans (95/135)
Then finish with:
- 800M Run with a 45lb Olympic plate (as a team, take turns carrying the plate)
The team cannot begin the 3 rounds until each team member makes it back to the gym, so run together as a team. One person is at each station, you can’t switch stations until each member is completed their exercise. Each team members completes 3 rounds of each exercise.
Zone 3 – Scale ring dips with rubber band, on parallettes or jumping ring dips
Zone 2 – Scale clean weight as needed
Zone 1 – Scale as needed
Cash Out – Follow the leader stretching!