Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
Death By
Every Minute on the Minute for as long as possible (or up to 18 minutes)
Min 1:
-6 Barbell Front Squat
-1 Lateral Burpee Over Barbell
Min 2:
-6 Barbell Front Squat
-2 Lateral Burpee Over Barbell
Min 3:
-6 Barbell Front Squat
-3 Lateral Burpee Over Barbell
Min 4:
-6 Barbell Front Squat
-4 Lateral Burpee Over Barbell
…
*Continue adding 1 Lateral Burpee Over Barbell to each round until you are no longer able or until the clock reaches 18 Minutes
Suggestions
Men: 75-95# Barbell Women: 55-65# Barbell
Goal: 10 Rounds +
Coaches Notes
It is in the name…Death by.
With this variation you will have a buy in each minute of 6 squats. Your weight should be something you have no doubt you will be able to do 6 reps unbroken for the entire workout. These reps will not change – it will be 6 squats at the start of every minute.
The death by portion will be the burpee over object. In minute 1 you will complete the 6 squats, then immediately do 1 burpee over your bar. Minute 2 will be 6 squats, then 2 burpees over your bar. You will continue to add 1 burpee each minute. Work on placing your weight down neatly to allow an easy transition into your burpees. When you go down for your burpee, you will be parallel to your bar. As you come out of your burpee, try to get your feet as close to the bar as possible. Staying low will increase your speed but if you need to take it slower feel free to stand before hoping/stepping over. We are looking to get beyond the round of 10. If you want to customize to ensure you get this far, consider going with a standard burpee (no bar hop over) -OR- keep the bar hop over portion and go with a no push up burpee (jumping out to a plank instead of dropping your chest to the ground).