WOD:

In 5 Minutes

Buy-In: 600 Meter Run

Then, AMRAP:

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

 

rest 5 minutes

 

In 5 Minutes

Buy-In: 400 Meter Run

Then AMRAP:

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

rest 5 minutes

 

In 5 Minutes

Buy-In: 200 Meter Run

Then, AMRAP:

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

To be clear, the run in any given AMRAP is only done once at the beginning (it is your cash-in).  After that, spend the remaining time getting as many rounds and reps in of the deadlift and burpee over barbell piece.  With a rest period between each 5 min AMRAP, the goal is to go all-out!  Also, these burpees are different from the ones we saw in 20.1  With these, you can stand parallel to your bar, drop down for your burpee, get up and hop laterally over the bar.  No needs to face it.  Much faster!

 

Scaling Options:

Bar weight -> as needed, BUT, want to see increases in weight for each EMOM

Lateral Barbell Burpees  -> Burpees

 

Cool Down:

Back Extension – 3X15

 

Doorway Stretch – 1 Min Per side