BurgFit May 11, 2022
Burgfit 05/11/2022
Warm-up
Coaches Choice
10-15 minutes coaches choice
Metcon
FT 27-21-15-9 Wallballs GHD DU (Time)
For Time
27-21-15-9
Wallballs 20/14
GHDs
27-21-15-9
Wallballs 20/14
GHDs
35 DU between rounds (Ends on GHDs)
15 min cap
Goal is to go unbroken on wallballs, GHDs in less than two sets. Make your transitions fast between the rope, wallballs and GHDs. Lots of transitions makes it easy to lose time.
Rx+:
30/20
Int:
14/10
Weighted Situps (Use wallball, held on your chest)
25 DU OR 70 Singles
Scaled:
10/6
Situps
Metcon
3min Rest
FT 72 WB 200 DU Burpees (Time)
For Time
72 Wallballs
200 Double Unders
72 Wallballs
200 Double Unders
1,2,3,4…Add 1 burpee everytime you drop the ball or trip.
15 min cap
Goal is to go as unbroken as possible. The less mistakes you make, the better. If you do make a mistake, the penalty starts small. Focus on execution today.
Rx+:
30/20
Drag Rope
Int:
14/10
100 DU OR 300 Singles (Yes, 300 singles)
Scaled:
*NO BURPEE PENALTY*
10/6
Singles
Sprawls
200 Singles
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