Could we see these this week in the Open? It’s very likely. So why not take advice from one of the best. I know some of you have been working on these so hopefully these tips will put you upside down & locked out.
Burpee Box Jumps
SDHP, 75 lbs / 45 lbs
Air Squats, 100 repspost time to comments
I don’t know about anyone else but after Friday and Saturday’s destruction of my legs this blue gem right here is going to be my painful little friend….very painful
Deadlift, 105 lbs / 75 lbs
Hang Clean, 105 lbs / 75 lbs
Push Jerk, 105 lbs / 75 lbs
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is the word most often used when we speak of these two. The hard work and dedication they put into KnightsPTR and bettering themselves is an example anyone could live by. They were the only athletes to complete the “burpee mile”. The burpee mile being burpee broad jumps for a distance of 1600 meters. I must say, 1600 meters, isn’t a walk in the park….. more like a crawl. See what I did there?? Anyway, once again Allison (a.k.a. Honey Badger), cuz she just don’t care, and Crystal (a.k.a. Truhbul) gave us another instance in which to use the word proud when speaking of them. Just to get to sit back and watch the transformation these two have made is just amazing. Watch out for these ladies, they’re both gonna do great things. Over 600 burpees and a little under 3 hours later, they both proved to themselves that they can do anything they set their mind to. Once again…..
Honey Badger (left)- 2 hrs 43 min
Truhbul (right)- 2 hrs 8 min
Those are some great tips from K Star. Put them to use and smoke this workout. Also, I’m reposting Carl Paoli’s video on the double under and muscle up prep below in case you didn’t see it. Both are full of good stuff.
Open WOD 12.4
12 minute Amrap
Wall Balls, 150 reps
Double Unders, 90 reps
Muscle Ups, 30 reps
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Row, 2K meterspost time to comments