Monday, April 1, 2013

WOD of the week: a travelers burpee paradise

Since I was home for spring break my schedule had to change a bit. I didn't get to go to CrossFit three times this past week like I normally do, but I was able to squeeze in a quick drop-in at the gym I was at over the summer. With the sudden spring showers and my lack of equipment, getting a work out in has been difficult. But this is one that you can do from anywhere without needing anything more than your running shoes, or not. 


CrossFit San Mateo Team Elite Burpees

WOD
21-15-9 
Hand release burpees (lift your hands off the ground every time your chest hits the floor)
Between each set run 100m, 200m, and finally 400m
(so 21 hand release burpees, 100m run, 15 HR burpees, 200 m run, and finally 9 HR burpees and 400 m run.) If you can't measure out exact meters just stagger your run. Maybe you run half a block, the full block, and then two blocks in your neighborhood instead.

The entire workout is for time and should push your heart rate. For six minutes of work, it sure did leave an impression. Best of all, you don't need a gym or anything fancy. Too bad I wasn't running on the beach.

Photo courtesy of Coach Manny.

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