15 minutes, 3 variations, all Burpees
For today’s WOD, I know it looks like a lot of words. But once you get into it, the whole thing is pretty straightforward. It’s 3 sections of 5 minutes each, not dissimilar to Monday’s 3xAMRAP3… but this time there’s no built-in rest. Section 1: 5 minutes of rowing 500 followed by as many Burpee Pull Ups as you can manage. Section 2: 5 minutes of running 600m and doing as many Burpee Box Jump Overs as you can manage. And finally Section 3: 5 minutes of 100 dubs and then as many Burpees as you can manage until time expires.
The cardio burnout changes and the Burpees morph a little, but fundamentally it’s 3 versions of the same challenge. Get after it and see which one feels best/worst!
STRENGTH:
BMU Day 12/20 (box assisted MUs; low bar lat jumps: banded single are lat pulldowns)
WOD:
In 5 mins do:
Row, 500 m
max reps in time remaining, Burpee Pull-up
— then —
In 5 mins do:
Run, 600 m
max reps in time remaining, Burpee Box Jump Over, 24/20 in
— then —
In 5 mins do:
100 Dubs
max reps in time remaining, Burpee”