Complete as many reps as possible in 7 minutes of: Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Movement Standards of the Burpee
At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.
The height of the target must be no less than 6 inches above the Athlete's fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.
82 Reps Rx
Went out too fast. Got first 15 reps in 31 seconds. Need to pace myself better. Slow and steady wins the race!
Might do it again Sunday.
Second attempt - 2/25 - 85 reps Rx. Did not stop but pace was too slow. Happy to move to the second WOD.
Skill Work: Barbell Rollouts into Knee Hang Power Clean
35# x 3
65# x 3
85# x 3
Perform a barbell rollout into a hang power clean from the knees. It removes the legs from the equation and helps work the shrug into fast elbows.
Strength: 3 Position Clean
2 sets x 3 @ 115#
3 sets x 3 @ 155#
The 3 position clean is done from the top down. The first position is from the “high hang” and you dip drive. The second position is from above the knees in a static position, and the third position is form the floor or “mid shin” or floor. 1 pull from each position constitutes one set.