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Open WOD 19.4

15
Mar

Open WOD 19.4

Can you say, “Burpee City”?!! Go ahead, say it….I’ll wait. 🙂 Now that we really know where this workout will won or lost, let’s talk briefly about it. Starting off with fairly light snatches, this workout will about controlling your redline. For most of us, we are going to need to throttle back on the lifting and BMU/PU and push it hard on the bar-facing burpees. Take a few seconds after each round of burpees and get back to it. Don’t rest too long because that’s already built in. So Go Hard!

Conditioning:

Open WOD 19.4
For total time:
3 rounds of:
10 Snatches (95/65)
12 Bar-facing Burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 Bar Muscle-ups
12 Bar-facing Burpees

Time cap: 12 minutes, including 3-minute rest period

Open WOD 19.4 Scaled
For total time:
3 rounds of:
10 Snatches (65/45)
12 Bar-facing Burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 Pull-ups
12 Bar-facing Burpees

Time cap: 12 minutes, including 3-minute rest period


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