Warm Up
Row 500m or AirDyne 2 min at conversation pace
Then spend 10 minutes playing with Box Jumps. Either work to build confidence or for a max jump. Have fun!
Strength
Back Squat
3×5 to warm up(bar, 50%, 75%)
3×5 heavier than last time!
Conditioning
4 minute AMRAP
BURPEES
hee hee!
Stretching
You tell us. Find what is bugging you and work it out. 10 minutes minimum.
Evil evil man you are Marcus!
I had to get out the kleenx when I realized I’d have to miss this evening’s WOD. I’ll get over it REAL fast, though. Marcus, If I were you, I’d check into the witness protection program.
Sheesh. I know burpees are hard, but NOBODY at 6 am? My feelings are a little hurt.
Maybe we should revisit my 100 burpee challenge!!
For me…
Back Squat was a train wreck, should have been 3×5 at 300# today but I couldn’t get through 1 set. So I did 3×5 box squats at 135#
Burpees, yeah I did them, alone.
55 in 4 minutes.
Have a great day!
That’s Horrible Marcus, Thursday 6am is normally a bit less visited, but I admire you for working alone.
Only Todd, amanda and Marcus suffered the burpees today! But I joined functional movement and had a blast! Many faces tonight!
Sorry I missed it. I’d rather do 4 minutes of burpees than 4 minutes of running ANY DAY!