312.566.7201

WARM-UP:

2 rounds

  • 5 arm circles and flings
  • 5 leg swings and sweeps
  • 10 jumping jacks

2 rounds

  • 5 strict pull-up -or- 10 ring-row
  • 5 inch worm -or- 10 push-up
  • 5 lunges L+R -or- 10 air-squat

 

PRESS:

  • 2 attempts to come as close as possible to 20RM (2:00 REST between)
  • OTM8 x8 Β @ 20RM

 

Angela’s Anniversary WoD:

PARTNER up and persevere through 12 BURPEE variations totaling 365 Β REPS

  • July – 31 Sprint BURPEE: partners alternate work/rest cycles (10m sprint+burpee+10m sprint+TAG)
  • August – 31 Bar Hang BURPEE: partners alternate reps working while partner maintains a static hang from the pull-up bar
  • September – 30 Box Jump BURPEE: partners alternate reps of box jump (substitute step-up) followed by burpee
  • October – 31 Ball Slam BURPEE: partners alternate reps of ball slam followed by burpee
  • November – 30 Toes to Bar BURPEE: partners alternate reps of toes to bar (substitute tuck jump) followed by burpee
  • December – 31 Kettlebell Thruster BURPEE: partners alternate reps of kettlebell thruster followed by burpee
  • January – 31 On Fire BURPEE: partners alternate work/rest cycles (roll-over+burpee+roll-over+TAG)
  • February – 28 Hi-Five BURPEE: partners simultaneously perform burpee and complete rep with a hi-five
  • March – 31 Plank BURPEE: partners alternate reps working while partner maintains an isometric plank position
  • April – 30 Sandbag Clean BURPEE: partners alternate reps of sandbag clean followed by burpee
  • May – 31 Over and Back BURPEE: partners alternate reps of over and back hop (over cone) followed by burpee
  • June – 30 BURPEE: partners alternate reps of thee good old fashioned traditional burpee (the great equalizer)