If you aren't doing the Colossal Challenge this weekend, do the following:
Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3
Strength:
Deadlift - Set a new 5 Rep Max
WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
(Compare to 6 June 2009)
So, what's your New Year's resolution? Mine is to finally go truly Paleo (well, more like 80-90%). For the next month, I am going to follow The Whole30 Challenge and go completely strict for 30 days to help my body completely remove all of the junk and recover. If anyone wants to join me, I'll be posting my daily intake to the comments, feel free to do the same.
To start off on the right foot, I've downloaded 2 Paleo receipe books from The Performance Menu. For the record, making spaghetti out of spaghetti squash is amazing!
***Note: I realized that posting the Colossal Challenge WODs at noon Hawaii time doesn't really give those of you back in Bahrain adequate time to prepare. So with that said, the WODs will be posted at 7am tomorrow morning.
Thursday, December 31, 2009
Tuesday, December 29, 2009
Wednesday, 30 December 2009
Skill Work:
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single
WOD:
- Sprint 100m
- 10 Burpees
- Sprint 100m
- 20 Pull-ups
- Sprint 100m
- 30 Push-ups
Post weights and time to comments.
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single
WOD:
- Sprint 100m
- 10 Burpees
- Sprint 100m
- 20 Pull-ups
- Sprint 100m
- 30 Push-ups
Post weights and time to comments.
Monday, December 28, 2009
Tuesday, 29 December 2009
Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Shoulder Press - Set a new 3 Rep Max
WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs
(Compare to 16 September 2009)
Post weights and time to comments.
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single
Strength:
Shoulder Press - Set a new 3 Rep Max
WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs
(Compare to 16 September 2009)
Post weights and time to comments.
Sunday, December 27, 2009
Monday, 28 December 2009
Skill Work:
- 2 Position Clean (Above Knee, Floor) - 70% of Clean 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2
Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
3 Rounds for time:
- Row 1000m
- 20 KB Swings, 1.5 pood (or 55-lbs DB)
- 20 Push-ups
(Compare to 29 August 2009)
Post weights and time to comments.
- 2 Position Clean (Above Knee, Floor) - 70% of Clean 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2
Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
3 Rounds for time:
- Row 1000m
- 20 KB Swings, 1.5 pood (or 55-lbs DB)
- 20 Push-ups
(Compare to 29 August 2009)
Post weights and time to comments.
Friday, December 25, 2009
Saturday, 26 December 2009
Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench Press - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-18-15-12-9-6-3:
- Pull-ups
- Push-ups
- Sit-ups
- Squats
Post weights and time to comments.
***NOTE: The Second Colossal Challenge will take place next weekend. The WODs will be posted Friday at noon HST. The format and timetable (i.e., videos being due no later than Sunday at midnight) will be the same, so please plan accordingly.
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench Press - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-18-15-12-9-6-3:
- Pull-ups
- Push-ups
- Sit-ups
- Squats
Post weights and time to comments.
***NOTE: The Second Colossal Challenge will take place next weekend. The WODs will be posted Friday at noon HST. The format and timetable (i.e., videos being due no later than Sunday at midnight) will be the same, so please plan accordingly.
Thursday, December 24, 2009
Friday, 25 December 2009
Skill Work:
- Muscle Snatch - 85% x 2 x 2
- (Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
Two rounds for score of:
- Tabata Squats (8 sets of 20 sec work/10 sec rest)
- Muscle-up for four minutes
Rest precisely 3 minutes
- Muscle Snatch - 85% x 2 x 2
- (Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
Two rounds for score of:
- Tabata Squats (8 sets of 20 sec work/10 sec rest)
- Muscle-up for four minutes
Rest precisely 3 minutes
No rest between finishing Tabata squats and muscle-ups. Multiply lowest squat count of all eight intervals by the number of muscle-ups completed in four minutes for each round.
Post weights and results to comments.
Tuesday, December 22, 2009
Wednesday, 23 December 2009
WOD:
Sprints
- 300m
- 200m
- 100m
- 200m
- 300m
Each effort should be just under 100%. Allow a fully recovery (3-5 minutes) before starting your next sprint.
(Compare to 31 October 2009)
Post times to comments.
Sprints
- 300m
- 200m
- 100m
- 200m
- 300m
Each effort should be just under 100%. Allow a fully recovery (3-5 minutes) before starting your next sprint.
(Compare to 31 October 2009)
Post times to comments.
Monday, December 21, 2009
Tuesday, 22 December 2009
Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
- Behind the Neck Push Press - 3 x 3
WOD:
AMRAP in 10 Minutes:
- 5 Deadlifts, 275 lbs
- 10 Ring Dips
- 15 Air Squats
(Compare to 26 May 2009)
Post weights and time to comments.
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3
Strength:
- Behind the Neck Push Press - 3 x 3
WOD:
AMRAP in 10 Minutes:
- 5 Deadlifts, 275 lbs
- 10 Ring Dips
- 15 Air Squats
(Compare to 26 May 2009)
Post weights and time to comments.
Sunday, December 20, 2009
Monday, 21 December 2009
Strength:
Back Squat - Set a new 3 Rep Max
Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3
WOD:
15-12-9
- Squat Cleans, 135 lbs
- Muscle-Ups
Back Squat - Set a new 3 Rep Max
Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3
WOD:
15-12-9
- Squat Cleans, 135 lbs
- Muscle-Ups
Friday, December 18, 2009
Saturday, 19 December 2009
Strength:
Split Jerk - Set a new 1 Rep Max
WOD:
"Run With Angie"
- 100 Pull-ups
- Run 400 meters
- 100 Push-ups
- Run 400 meters
- 100 Sit-ups
- Run 400 meters
- 100 Squats
Post weight and time to comments.
Split Jerk - Set a new 1 Rep Max
WOD:
"Run With Angie"
- 100 Pull-ups
- Run 400 meters
- 100 Push-ups
- Run 400 meters
- 100 Sit-ups
- Run 400 meters
- 100 Squats
Post weight and time to comments.
Thursday, December 17, 2009
Friday, 18 December 2009
Strength:
Deadlift - Set a new 1 Rep Max
Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Split Jerk - 70% x 2 x 3
WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 24 August 2009)
Post weights and time to comments.
Deadlift - Set a new 1 Rep Max
Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Split Jerk - 70% x 2 x 3
WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 24 August 2009)
Post weights and time to comments.
Tuesday, December 15, 2009
Wednesday, 16 December 2009
Skill Work:
Double Unders - If your max number of DUs in a single attempt is under 30, do 10 sets of 75% of your max jumps (i.e.: Max=20, 10 sets of 15). If your max number of DUs in a single attempt is over 30, do 5 sets of 75%.
WOD:
"Eva"
5 Rounds for Time:
- Run 800 meters
- 30 KB swings, 2 pood (or 75 lbs DB)
- 30 Pull-ups
Post time to comments.
Double Unders - If your max number of DUs in a single attempt is under 30, do 10 sets of 75% of your max jumps (i.e.: Max=20, 10 sets of 15). If your max number of DUs in a single attempt is over 30, do 5 sets of 75%.
WOD:
"Eva"
5 Rounds for Time:
- Run 800 meters
- 30 KB swings, 2 pood (or 75 lbs DB)
- 30 Pull-ups
Post time to comments.
Monday, December 14, 2009
Tuesday, 15 December 2009
Strength:
Bench Press - Set a new 1 Rep Max
Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single
WOD:
(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 185 lbs
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups
(Compare to 13 May 2009)
Post weight and time to comments.
Bench Press - Set a new 1 Rep Max
Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single
WOD:
(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 185 lbs
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups
(Compare to 13 May 2009)
Post weight and time to comments.
Sunday, December 13, 2009
Monday, 14 December 2009
Strength:
Back Squat - Set a new 1 Rep Max
(No box or bands; competition style lift)
Skill Work:
Power clean & jerk - 75% x 1 x 10; 1 min rest between reps
WOD:
"Sandy Elizabeth"
21-15-9
- Sandbag Squat Cleans, 95 lbs
- Ring Dips
Post weights and time to comments.
Back Squat - Set a new 1 Rep Max
(No box or bands; competition style lift)
Skill Work:
Power clean & jerk - 75% x 1 x 10; 1 min rest between reps
WOD:
"Sandy Elizabeth"
21-15-9
- Sandbag Squat Cleans, 95 lbs
- Ring Dips
Post weights and time to comments.
Saturday, December 12, 2009
Rest Day - 13 December 2009
2010 CrossFit Games information has been posted!
The major change this year is that there will now be an additional step in the Qualification process. Athletes must pass through Sectional qualifiers before moving on to the Regionals to qualify for the 2010 Games.
Also of note is that this year's Online qualifier will only be available to deployed Armed Forces...therefore, those of you in Bahrain that can't make it to CrossFit Asia to compete (our region), then you'll still have the opportunity to qualify.
Oh, and did I forget to mention that this year's winner will be taking home $25,000?! Bring your A-game people!
The new URL is http://games2010.crossfit.com Be sure to head over there to get the most recent updates and accurate information.
The major change this year is that there will now be an additional step in the Qualification process. Athletes must pass through Sectional qualifiers before moving on to the Regionals to qualify for the 2010 Games.
Also of note is that this year's Online qualifier will only be available to deployed Armed Forces...therefore, those of you in Bahrain that can't make it to CrossFit Asia to compete (our region), then you'll still have the opportunity to qualify.
Oh, and did I forget to mention that this year's winner will be taking home $25,000?! Bring your A-game people!
The new URL is http://games2010.crossfit.com Be sure to head over there to get the most recent updates and accurate information.
Friday, December 11, 2009
Saturday, 12 December 2009
Strength:
Shoulder Press - Set a new 1 Rep Max
Skill Work:
- Rope Climbs
or
- Handstand Hold - 90 seconds total
WOD:
(From OPT's Blog)
- On the minute every minute for 7 minutes perform 5 Squat Clean Thrusters (Note: Ricky in the video weighs 150 lbs) - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
Rest 3 minutes EXACTLY
- On the minute every minute for 5 minutes perform 10 challenging pull-ups (if you can do 10 chest-to-bar easily, do them weighted; if pull-ups alone are challenging do them); they have to be unbroken
Rest 1 minute EXACTLY
- On the minute every minute for 3 minutes perform 25 unbroken sit ups: feet unanchored, hands at temples
Post weight and results/thoughts to comments.
Shoulder Press - Set a new 1 Rep Max
Skill Work:
- Rope Climbs
or
- Handstand Hold - 90 seconds total
WOD:
(From OPT's Blog)
- On the minute every minute for 7 minutes perform 5 Squat Clean Thrusters (Note: Ricky in the video weighs 150 lbs) - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
Rest 3 minutes EXACTLY
- On the minute every minute for 5 minutes perform 10 challenging pull-ups (if you can do 10 chest-to-bar easily, do them weighted; if pull-ups alone are challenging do them); they have to be unbroken
Rest 1 minute EXACTLY
- On the minute every minute for 3 minutes perform 25 unbroken sit ups: feet unanchored, hands at temples
Post weight and results/thoughts to comments.
Thursday, December 10, 2009
Friday, 11 December 2009
Strength:
Deadlift - Set a new 3 Rep Max
Skill Work:
- Clean Pull - 105% (of Clean) x 2 x 3
- Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets
WOD:
"Angie"
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
(Compare to 15 May 2009)
You must complete all reps of an exercise before moving on to the next one.
Deadlift - Set a new 3 Rep Max
Skill Work:
- Clean Pull - 105% (of Clean) x 2 x 3
- Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets
WOD:
"Angie"
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
(Compare to 15 May 2009)
You must complete all reps of an exercise before moving on to the next one.
Wednesday, December 9, 2009
Sandbags and Odd Objects
How to Make your very own sandbag!
Left: Contractor Bags and a 10 lbs double-bagged "filler bag" ready to go into the duffel.
Right: Play Sand.
Left: Military Duffel Bag.
Right: An assortment of canvas duffel bags makes up our fleet.
Required Items
- Play Sand (50 lbs bags run for about $3.00; where else can you buy 200 lbs of weight for $12?!)
- Contractor Bags (3- or 4-mil)
- Canvas or Duffel Bag
Steps
1. Take a contractor bag and fill it with your desired weight of sand. NOTE: I chose 10 lbs so that I can more accurately match the total sandbag weight to the skill and strength levels of various trainees. You may decide that 20 or 25 lbs filler bags work better for you.
2. Tie off the bag and put it into another contractor bag. Twist this bag closed then "double" it back on itself before tying it off. This will help prevent leaks and breaks.
3. Take your "filler bags" of weight and put them into the duffel bag. Clip or tie the duffel bag closed.
4. Many duffel bags often come with backpack-type straps. For safety and training difficulty purposes, I recommend that you cut these off.
5. Voila! You're done! Now go lift heavy shit!
More Information
Click HERE for a great video by San Francisco CrossFit which demonstrates how much more difficult a WOD can become when a sandbag is utilized instead of an evenly-weighted barbell.
Odd objects in general are simply GREAT for strength training: sandbags, kegs, logs, beach balls filled with water, etc... all make great implements to add a different stimulus to your training. Seek out and add these items to your collection! Pick a CrossFit WOD and use an odd object instead of a barbell for loading! To replicate similar metabolic demands, use 50-75% of the Rx'd loading. To make the WOD more strength biased, use the Rx'd weight and prepare for a grueling, grip-intensive grind.
For more information, head over to the CrossFit Journal and do a search for additional information regarding sandbag training. As always, at $25 per year, the CFJ is an amazing resource at an even more amazing price; if you don't have a subscription, head over there RIGHT NOW and get one...you won't be disappointed!
(PS: You might see some sandbag stuff come up towards the...ahem...end of the month, so it might benefit you to go make one and start practicing...)
Left: Contractor Bags and a 10 lbs double-bagged "filler bag" ready to go into the duffel.
Right: Play Sand.
Left: Military Duffel Bag.
Right: An assortment of canvas duffel bags makes up our fleet.
Required Items
- Play Sand (50 lbs bags run for about $3.00; where else can you buy 200 lbs of weight for $12?!)
- Contractor Bags (3- or 4-mil)
- Canvas or Duffel Bag
Steps
1. Take a contractor bag and fill it with your desired weight of sand. NOTE: I chose 10 lbs so that I can more accurately match the total sandbag weight to the skill and strength levels of various trainees. You may decide that 20 or 25 lbs filler bags work better for you.
2. Tie off the bag and put it into another contractor bag. Twist this bag closed then "double" it back on itself before tying it off. This will help prevent leaks and breaks.
3. Take your "filler bags" of weight and put them into the duffel bag. Clip or tie the duffel bag closed.
4. Many duffel bags often come with backpack-type straps. For safety and training difficulty purposes, I recommend that you cut these off.
5. Voila! You're done! Now go lift heavy shit!
More Information
Click HERE for a great video by San Francisco CrossFit which demonstrates how much more difficult a WOD can become when a sandbag is utilized instead of an evenly-weighted barbell.
Odd objects in general are simply GREAT for strength training: sandbags, kegs, logs, beach balls filled with water, etc... all make great implements to add a different stimulus to your training. Seek out and add these items to your collection! Pick a CrossFit WOD and use an odd object instead of a barbell for loading! To replicate similar metabolic demands, use 50-75% of the Rx'd loading. To make the WOD more strength biased, use the Rx'd weight and prepare for a grueling, grip-intensive grind.
For more information, head over to the CrossFit Journal and do a search for additional information regarding sandbag training. As always, at $25 per year, the CFJ is an amazing resource at an even more amazing price; if you don't have a subscription, head over there RIGHT NOW and get one...you won't be disappointed!
(PS: You might see some sandbag stuff come up towards the...ahem...end of the month, so it might benefit you to go make one and start practicing...)
Tuesday, December 8, 2009
Wednesday, 9 December 2009
Skill Work:
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!
WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
(Compare to 28 April 2009)
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!
WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
(Compare to 28 April 2009)
Monday, December 7, 2009
Tuesday, 8 December 2009
Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Nasty Girls" (Click for a motivational Video Demo)
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs
(Compare to 19 March 2009)
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Nasty Girls" (Click for a motivational Video Demo)
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs
(Compare to 19 March 2009)
Sunday, December 6, 2009
Monday, 7 December 2009
Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
(Compare to 22 May 2009)
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
(Compare to 22 May 2009)
Friday, December 4, 2009
Saturday, 5 December 2009
Strength:
Push Press - Set a new 3 Rep Max
WOD:
"Lumberjack 20"
- 20 Deadlifts, 275 lbs
- Run 400 meters
- 20 KB Swings, 2 pood (or 75 lbs DB)
- Run 400 meters
- 20 Overhead Squats, 115 lbs
- Run 400 meters
- 20 Burpees
- Run 400 meters
- 20 Pull-ups, Chest to Bar
- Run 400 meters
- 20 Box Jumps, 24"
- Run 400 meters
- 20 DB Squat Cleans, 2 x 45 lbs DBs
- Run 400 meters
This new Hero WOD is in remembrance of our brothers and sisters who lost their lives in the vicious terrorist attack on Ft. Hood on 5 November, 2009. CrossFit Lumberjack has setup a donation page to ensure that the significant needs of the families of the fallen Soldiers are met. Our hearts and prayers go out to those whose lives were forever changed on that fateful day.
Push Press - Set a new 3 Rep Max
WOD:
"Lumberjack 20"
- 20 Deadlifts, 275 lbs
- Run 400 meters
- 20 KB Swings, 2 pood (or 75 lbs DB)
- Run 400 meters
- 20 Overhead Squats, 115 lbs
- Run 400 meters
- 20 Burpees
- Run 400 meters
- 20 Pull-ups, Chest to Bar
- Run 400 meters
- 20 Box Jumps, 24"
- Run 400 meters
- 20 DB Squat Cleans, 2 x 45 lbs DBs
- Run 400 meters
This new Hero WOD is in remembrance of our brothers and sisters who lost their lives in the vicious terrorist attack on Ft. Hood on 5 November, 2009. CrossFit Lumberjack has setup a donation page to ensure that the significant needs of the families of the fallen Soldiers are met. Our hearts and prayers go out to those whose lives were forever changed on that fateful day.
Thursday, December 3, 2009
Friday, 4 December 2009
Strength:
Deadlift - Set a new 5 Rep Max!
WOD:
Death by Tabata
(Again from CrossFit Football...this one is a killer!)
Alternating Tabatas
- Deadlift, 185 lbs
- Burpees
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
Post weight, total number of reps, and number of reps per exercise to comments.
Deadlift - Set a new 5 Rep Max!
WOD:
Death by Tabata
(Again from CrossFit Football...this one is a killer!)
Alternating Tabatas
- Deadlift, 185 lbs
- Burpees
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
Post weight, total number of reps, and number of reps per exercise to comments.
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