Burpee Challenge
 
Motivation
It was a wonderful busy weekend.  With Sarah’s little sister’s wedding and Mother’s Day there was a lot going on.  Sarah has seven sisters and three sister-in-laws.  Between all the girls she has 7 nieces and nephews that are 9 months old or younger.  These are great examples of young mothers trying to do their best.  None of them are perfect and all have their own struggles.  It was fun to watch my kids Sunday morning trying to take care of their mother.  Breakfast in bed. Handmade cards and gifts.  As we try to lighten mom’s workload for the weekend there was a realization of just how much she does.  On a day like Mother’s day we are anxious to do the little things for mom if we think it will help.  There were moments when I realized that these “extra” things we were doing for mom we could easily do a day to day basis.  What a difference that could make for everyone.  We feel good when we do things for others.  I can feel the joy and see the joy it brings my kids when they help their mother.  Imagine if we could take this desire into helping one another everyday.  Let us continue reflecting on those who have positively influenced our lives and look for ways to be that same influence for others.  We are making a difference.        
Workout Strategy
(Total time to complete between 18-25 minutes)
 Todays workout is two separate workouts with a five minute break in between.  Each workout will have a 10 minute cap. For the first couplet, the key will be not going to quickly out of the gate, it’s a short workout, but you’ll get very out of breath. Try breaking the first set of wall-balls and slam balls into three sets of 7.  The second into either three sets of five or a set of 8 and 7. The last round should be done as quickly as possible, keep your breathing under control, but don’t get lost in your rest…. drink a small amount of water afterward and catch your breath, but don’t allow yourself to sit down. The second WOD is a classic, “Annie” with jump rope and sit-ups, stay consistent on the sit-ups and don’t loose focus on the jump rope.
Workout of the Day
Strength of the Day                                                Front Squats: 10 EMOM for 5 minutes
Level 1:  For Time

 

21-15-9

Wall Ball, 14/10#

Ball Slam, 14/10#

 

rest 5 minutes

 

40-30-20-10

Jump Rope

Sit Ups

Level 2:  For Time  

 

21-15-9

Wall Ball, 14/10#

Ball Slam, 14/10#

 

rest 5 minutes

 

50-40-30-20-10

Jump Rope

Sit Ups 

Level 3:  For Time 21-15-9

Wall Ball, 20/14#

Ball Slam, 20/14#

 

rest 5 minutes

 

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Level 4:  For Time
21-15-9

Wall Ball, 30/20#

Ball Slam, 30/20#

 

rest 5 minutes

 

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Get more awesome:  Partner Calf Mobility