PC: True West Magazine
IT’S TOMBSTONE WEEK!!! If you haven’t seen the movie, you probably should.
WOD
“Wyatt Earp”
2 Rounds for time:
10 Bar-facing burpees
20 Overhead squats (95lbs/65lbs)
40 Double unders
800 meter Run
STIMULUS
Duration: Medium (15-20 minutes)
Volume: Moderate (140 reps, 1600m)
Load: Light
White Board Chat:
A little ascending ladder for our Monday! The 10 bar facing burpees should be taking us under :40 to complete today. Our overhead squats should be something we can squat snatch at the beginning of each round and light relative to our ability. We should have the capacity to perform them unbroken, but don’t necessarily need to in the workout. However, they should be taking us no longer than :90 at the most to complete. The 40 double unders should take us under 1 minute and the 800 meter run should take us under 6 minutes to finish. When it’s all said and done, each round should take us under 10 minutes to complete.
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION‘
2 Rounds for time:
10 Burpees
20 Air squats
40 Jumping jacks
800 meter Run
VOLUME
2 Rounds for time:
10 Bar-facing burpees
20 Overhead squats
40 Single unders
600 meter Run
MOVEMENTS
- Bar-facing burpees
- If jumping over the bar is out of the cards today, perform regular burpees
- If we have an injury or limitation that prevents us from going all the way down to the ground, perform a squat thrust
- Overhead squats
- Scale the load to allow us to achieve sound mechanics. Even if that means using a PVC pipe/wooden dowel
- If we have an injury or limitation that prevents us from going overhead, perform front squats
- Double unders
- If 40 double unders will take us over 1 minute to perform, but we can string together sets of 10 unbroken, perform 25 total
- If we can consistently string together sets of 5 in our double unders, but then we start to trip up, perform 15 total
- If we are working towards consistent double unders, perform 10 singles then 5 attempts
- If we have an injury or limitation that prevents us from jumping, bike 10/8 calories, or ski erg the same for calories
- 800m Run
- If running 800m will take us over 6 minutes, run 600m today
- If we have an injury or limitation that prevents us from running, row 1000m