Monday Workout: PC + Burpee, Team WOD

Congrats to everyone who completed the Spartan Race at Wintergreen this Saturday! Hope you are all recovered!

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Photo courtesy of Natalie Elsawy

STRENGTH

EMOM 15:

  • Power Clean x 2
  • Burpee Over the Bar x 4-6

Add weight on power cleans as possible

*Scale to regular burpees, and hang power clean if needed

WOD

Level 1

In Teams of 2, AMRAP 10:

P1: Run x 200m (or Row x 250m)

P2: AMRAP of:

  • Curtis P* x 10
  • V-Up x 5

Curtis P = Hang Squat Clean + Front Rack Lunge R + FR Lunge L + Shoulder to Overhead. Choose challenging weight or use dumbbells as needed.

Level 2

In Teams of 2, AMRAP 10:

P1: Run x 200m (or Row x 250m)

P2: AMRAP of:

  • Curtis P* (115/85) x 10
  • Toe to Bar x 5

Curtis P = Hang Squat Clean + Front Rack Lunge R + FR Lunge L + Shoulder to Overhead

Notes: Partner 1 does 200m run while P2 does AMRAP, once P1 gets back from run partners switch off and P1 picks up where P2 left off.

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 30th: Park WOD!

5 thoughts on “Monday Workout: PC + Burpee, Team WOD

  1. PC: 85×5, 95×5, 105×5, 5 burpees
    WOD: 2 + 9 w/ Tate (Rx for me, 95# for Tate)

  2. PC- up to 105 w/6 burpees
    WOD w/ Elisabeth
    3 rds+5 @ 75#

  3. up to 235#
    4 w/ Joyce

  4. PC: 110#; 4 burpees
    2+4 with Ivy

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