Burpee Challenge
Did you complete the challenge? It was a difficult one. We are rewarding those who completed every repetition everyday for 30 days with a T-shirt. This is on your honor. Sign up for your size on the board at the gym.
Motivation
Sarah and I are sitting on some beach in Hawaii as many of you read this. That’s motivation for ya. Don’t know how much I will write this week as this is our longest time together alone since Morgan was born 11 and a half years ago. Work hard this week. Enjoy the simple pleasures of life.
Workout Strategy
Todays workout is two quick(er) ones each individually for time. For the first couplet, the key will be not going to quickly out the gate, it’s a short workout, but you’ll get very out of breath. Try breaking the first set of wall-balls up into three sets of 7 the second into either three of five or two of 8 and 7 and 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 | Push Press: 3 reps every 90 seconds |
| 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
