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

Wednesday 6.17.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 KB Squats

250m Row

10 PVC Passthroughs 


Strength/Skill - Back Squat 

EMOM 1:30 X 4

8 Reps at 70% of 1 Rep Max


WOD (Workout of the Day) 

"Death by Burpees and Kettlebell Swings"

Minute 1

1 Burpee 

1 KB Swing 53/35

Minute 2

2 Burpees 2 KB Swings

Add 1 Rep to each exercise every minute

The WOD ends when you cannot get the reps completed in a minute

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Our goal for this workout is to target 12-16 Rounds
  • This is an all out sprint as you get more into the workout, start off at a slower pace to save your breath, no need to go fast for minutes 1-5, this will save your stamina, then start increasing your speed so you have a decent amount of recovery time, then as the reps are higher, you have no choice but to go all out.
  • Score is Reps

*Scale accordingly if any exercise cannot be performed RX