burpees, crossfit, death by, death by burpees, rounds, training, wod, workouts -

Friday 4.17.20

Warm-up Prep (10-15 Minutes)

 2 Rounds

:30 Rig Pectoral Stretch on each arm

10 Push-Ups

10 Air Squats

10 High Knees

1 Min Ab Stretch to Childs Pose


Strength - Weighted Pull-Up/ Weighted Plank

Build to a heavy 1 rep strict pull-up

With a 45/35lb. plate on your back, max time in plank position


WOD (Workout of the Day) 

"Death by Burpees"  

Each minute add a rep.

EMOM 1,2,3... till you cannot complete the amount of burpees in that given minute.

Incorporated Energy Systems in WOD:  Glycolytic


  • Our goal for this workout is to target 12-22 reps
  • The key is to not come out of the gate blazing, take your time in the beginning to keep your heart rate low and slowly increase your pace as the reps increase to where you are getting enough rest, but not out of breath till you just have to go full steam in order to get those reps in that minute
  • Score is rounds plus reps 

*Scale accordingly if any exercise cannot be performed RX