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over the bar burpees'S ARCHIVE

  • Mon.4.12.21

    By CoachBo | In WOD | on April 12, 2021

    Warmup: ROM, dynamic stretches :30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and stretch

    CONTINUE READING
  • Mon.12.14.20

    By CoachBo | In WOD | on December 14, 2020

    Warmup: ROM, dynamic stretches :30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and stretch

    CONTINUE READING
  • Mon.9.9.19

    By CoachBo | In WOD | on September 8, 2019

    Warmup: ROM, dynamic stretches, 30-20-10 Wall balls and push ups Strength: Front Squat, De-load 5 x 5 @ 65% WOD: 3 Rounds 20 Over the bar burpees 10 OH Squats (45-65/65-95#) 5 Pull ups Cooldown: Mobilize shoulders with bands, roll out and stretch

    CONTINUE READING
  • Wed.8.9.17

    By CoachBo | In WOD | on August 8, 2017

    Warmup:  ROM, dynamic stretches,  Front rack banded shoulder stretch – 2:00 each side, then 10 of each: banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups, split lunge with 5:1 tempo, supine roll to straddle Strength:  Bench Press Max Warmup to 65%, then 1/1/1/1/1 working up to a new more »

    CONTINUE READING
  • Mon.10.13.14

    By CoachBo | In WOD | on October 12, 2014

    Warmup:  ROM, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1Rm WOD:  15 Min AMRAP 4 Hang Power Snatch 8 Over the bar Burpees Cooldown: Work on skills, roll out and stretch

    CONTINUE READING
  • Wed.9.3.14

    By CoachBo | In WOD | on September 2, 2014

    Warmup:  ROM drills, Burgener Warmup, Junkyard dog Strength:  Find new 1 RM in Snatch Find new 1 RM in Clean & Jerk WOD:  10 min AMRAP 7 Thrusters (95/65#) 10 Over the bar burpees Cooldown: 50 Arm Haulers, 50 4-ct flutter kicks.  Roll and stretch  

    CONTINUE READING
  • Wed.4.9.14

    By CoachBo | In WOD | on April 8, 2014

    Warmup: ROM Drills, 15 pushups, 20 arm circles Strength:  Bench Press, Deload week Work: 5/5/5 @ 40/50/60% 1RM WOD:  5 Rounds, all with the same bar (75% of Bench) 8 Floor Press 16 Bent over rows 24 Over the bar burpees Cooldown: 50 Reverse GHD situps, roll and stretch

    CONTINUE READING
  • Sat.11.16.13

    By CoachBo | In WOD | on November 15, 2013

    Warmup: ROM drills, 50 m broad jump burpees WOD 4 Rounds for time of: 1000m Row 15 Thrusters (85#/55#) 15 Pull Ups 15 Over the bar Burpees Roll out and stretch

    CONTINUE READING
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