1 Round For Time
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)
Standard for the Block Windshield Wipers:
Sitting in the American Hammer position. Place block vertical (tall ways) directly in front of you. Starting with feet together on one side of the block, raise your feet over the block and touch your heels on the ground. That’s 1 rep. Back and forth each heel tap is a rep. Torso needs to be at approx 45deg angle from ground, knees bent, hands can brace ground or float in the air.
Standard for the Alternating Block Merkins:
Start with left hand on the block, right hand on the ground, perform 1 merkin. Then switch hands, right hand on the block and left hand on the ground and perform one merkin. Together it is 1 rep. 50 reps ultimately you’re doing 100 merkins.
Standard for the Murder Bunnies:
Stand with feet slightly more than shoulder width apart with block longways between them. Bend over and grab the block, lift it a few inches off the ground and move it fwd until you can’t reach. Then, put the block down, transition your weight to the block(thru your hands) and hop (think burpee) your feet back to where they are on either side of the block.
Standard for the Burpee Block Jump Overs:
Starting beside the block, perform a burpee, then jump (left or right) over the block. This equals 1 rep. Flapjack left and right over the block for 10 reps.
Standard for the Curl Press:
Start holding the block in the down position directly in front of your waist. Curl the block to your chest. At the top of the curl, transition to an Overhead Press. Press the block vertical until your arms are fully extended with your head between your arms. Once at the top, lower the block to the top of the curl and then back to the starting position.