Background Image

WOD of the Week: 11.4 (Open Workout)

by Susie Sebastian

This week's WOD is from Liam B.:

I love this workout because it puts burpees right up front. You have to struggle your way through everyone's least favorite movement from the beginning and you can't really hide from them. The Overhead Squats are a skill and strength movement that forces your arms overhead, never really allowing you to fully catch your breath…which then leads immediately into a high skill movement for you to complete while your heart rate is spiked & you're breathing heavily. 

The final push is moving back into the burpees. The last 2-4 minutes are solely meant for you to dig yourself into a very dark place and find out how hard you've worked all year, and how bad you really want it.

The Workout:  10 Minute AMRAP (As Many Reps As Possible)

  • 60 Bar-Facing Burpees
  • 30 Overhead Squats (120lb/90lb)
  • 10 Muscle-Ups

Want to see your WOD in the next newsletter or show off your time? Email us at - we love photos/videos of you showing us how it's done or your favorite workout pic.

You can also tag us on Twitter or Instagram @fringesport

Susie Sebastian
Susie Sebastian


Susie is the Digital Marketing Specialist here at FringeSport. She's a web nerd and loves being a part of the FringeSport team!

2 Responses

Susie Sebastian
Susie Sebastian

March 09, 2017

@Barry That is the recommended weight for men/women. You can choose the weight you’re most comfortable with though based on your training level though.


March 04, 2017

New to this. What is the 120lb/90lb reference?

Leave a comment