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Bennie
Class WOD
For Time:
100 Dumbbell Snatches
100 Burpees
Limited/No Equipment WOD
For Time:
100 Odd Object Ground to Overhead or Tuck Jumps
100 Burpees
General Warm-Up
:30 Jog + Back Pedal around the DB/Backpack (switch directions @ :15)
:60 Walkout to spidermans (each leg)
:30 Side Shuffle around DB/Backpack (switch directions @ :15)
:60 Sampson + Hamstring stretch (alternating legs)
:30 Tuck Jumps (no rebounding)
:60 Strict Burpees (step down, push-up, step-up, jump+clap)
Class Specific Warm-Up
5 DB Strict Press + 5 ¼ Squats w/ DB Overhead (each arm)
:20 DB Hang Snatches Right Arm
:20 DB Hang Snatches Left Arm
:20 DB deadlifts (alternating hands)
:20 DB Snatches (alternating hands)
3 Step Down + Step Up Burpees
3 Jump Down + Step Up Burpees
3 WOD Style Burpees
Limited/No Equipment Warm-Up
5 Odd Object Presses + 5 ¼ Squats w/Odd Object Overhead
:20 Hang Odd Object to Overhead
:20 Odd Object Deadlifts
:20 Odd Object Ground to Overhead
Tuck Jumps
:20 little Tuck jumps
:20 Medium Tuck jumps
:20 Full Tuck Jumps
3 Step Down + Step Up Burpees
3 Jump Down + Step Up Burpees
3 WOD Style Burpees
Warm-Up Round
6 DB Snatches/Odd Object Ground to Overhead
6 Burpees
Modifications
Decrease Reps- 80/70/60 reps of each movement
DB Snatch/Odd Object GTO- deadlifts, power cleans, push press
Burpees- 5 min time domain, Burp/Up Down, Accumulate 3-4 mins in a plank
WOD Guidance
Start off with smart sets on the Snatches/GTO but should be doing at least 10 reps per set! This is your buy in to the burpees. When you get to the burpees here’s the challenge: Can you stay moving the whole time?! Answer: YES! You certainly can!!! Break them up into smaller sets in your head, but just keep moving! Once you get to your final 15-20 reps, time to turn on the afterburners!!
QOD
If you could be one Big Cat, which one would you be?
Candice: 10:38 (tuck jumps + burpees)
Ben: 15:52 (backpack overhead lifts + burpees)
QOD: panther
Great Work Bendice! Love that you guys did different versions of the WOD. No matter how you slice it, a workout that finishes with 100 burpees is a grind!. How many more days of Quarantine?
DB cleans (ceiling in basement not tall enough for overhead) / burpees
16:37
push-ups later today
QOD: Cat Stevens – the coolest cat on the planet…
27 push ups on the 27th. Unbroken still!
WOOHOO!
Hip Extension is Hip Extension whether it’s a clean or snatch. Way to adapt and conquer Dan!
Oh I’m bein’ followed by a moonshadow, moonshadow,moonshadow…
Bennie – 14:48
10# and burpees 50-80 were not all the way to the ground – Next time!
QOD- cheetah! I’ve never been a sprinter so it would be cool to be fast for once 🤣
Awesome work Corin!!! No matter what those burpees are a grind!
I bet a cheetah would like to know what it’s like to do 100 burpees…
Bennie – 11:00
Would’ve been longer with DB snatches
Also glad we haven’t used our shoulders and chest the past few days so my burpees were fresh
I hope this is sarcasm…
We did that on purpose, we wanted the burpees to be tougher than normal… That’s flying btw!
Bennie: 12:03
Hell Yea Eddie! Hope you got the little man doing burpees today too!
Bennie: 21:54
10 lb dumbbell
Lack of progress on burpees is frustrating.
QOD proabably a lynx. They have those pointy ears.
Confucius say, man who does easy burpees does no burpees. Nice work David!
I think the lynx needs more love, that’s one cool cat.
Bennie- 12:15 (40)
QOD: The ever so rare black leopard. Because I am so rare 😉
The #40 DB has paid for itself over and over again the last 2 weeks!
I believe black leopard is a fragrance. A pungent aroma, stings the nostrils. 60% of the time it works every time.
12:12
I did burpees first cuz I watched endless YouTube videos last night of people doing 100 burpees. Some Russian dude did it in 3 mins.
Burpees – 6:17
Snatches – 5:55 @ 50
Thank you for putting down a YouTube rabbit hole on burpees..
Super fast on both Pete. I would also appreciate it you shared your tik toks on here. Give the people what they want.
Half Bennie (100 burpees): 9:41
Hell Yea 100 burpees for time! The Gold Standard Achieved! Congrats on the sub 10 time Kerri. So proud of you for suiting up for this one!
Sometimes you are the chipper, sometimes you are the chip
15:45
35# snatches
Every grind sharpens the axe. Humble makes us Hungry.
Bennie – Couldn’t see clock – 14:30 is my guess, definitely under 15:00
10# Snatches
Burpees to 7 1/2 inch step
27 pushups to 36 ” railing unbroken
That is so amazing you did 100 burpees Ann! And a 7 1/2 inch step is low too!
King? More like Quaran-Queen!
Bennie – 17:19
Backpack filled with paper, a laptop, a filled 32oz and 40oz hydroflask ground to overhead
Burpees that turned to up/downs
Love that you used your backpack with what sounds like everything you need for work. Working out from home! Great work Michelle!!!