Wednesday 8.12.15 – Death by Burpee Box Jumps

 In W.O.D.

Strength: Overhead Squat 1-1-1-1-1

WOD: “Death by Burpee Box Jumps”
– Complete 1 Burpee Box Jump on the first minute, 2 Burpee Box Jumps on the second minute, 3 Burpee Box Jumps on the third minute, etc…until you can no longer complete the required reps.

then…Complete:

Hollow Rocks – 50 Reps

 

*Coaching tips:  For the StrengthWOD, the workout consists of 5 singles, but that is not all the overhead squatting you should do.  You should take at least 3-4 warm up sets before you get to your working weights.

For the WOD, Use a box height that is difficult, but allows you to land in a strong “Power position.”  You should hit two power positions on each rep; during the burpee when you are coming up from the floor and at the top of the box.  Take 2:00 rest after you can no longer get the required reps within a minute then perform your Hollow Rocks – for QUALITY.

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