WOD-One Arm Burpee

WOD: One Arm Burpee

Beginner:

10-1 Supine Rows

10-1 Squat Thrust

5 pushups each set

Farmers walk 25 lb. dumbbell or kettle bell-25 yards out and 25 yards back

25 minute cut off

 

Intermediate

10-1 Pull ups

10-1 One arm squat thrust- these are burpees with no pushup.  Switch hands each set.

1-3 each set-One arm Pushups. Perform with the opposite hand of the squat thrusts.

Farmers Carry 45 lb. -50 yards out, switch hands 50 yards back.

Work until finished

 

 

Pro

Warm up with a 1 mile run.

10-1 Pull ups

10-1 One arm squat thrust- these are burpees with no pushup.  Switch hands each set.

5 each set-One arm Pushups. Perform with the opposite hand of the squat thrusts.

Farmers Carry 53 lb. KB-50 yards out, switch hands 50 yards back.

Work until finished