Sunday WOD November 16, 2014

Back on to traditions straight away. Maria asked me to come in and train on Sunday afternoon so off I went. It was actually quite busy so we all did a WOD together. We did Mark’s complex, which he always does on Sunday. Which is an EMOM with 3 movements.

WOD

24 min EMOM:
1. Mark complex (1 clean, 1 squat clean, 1 thruster, 1 push press)
2. 8 lateral burpees
3. Mark complex
4. 12 box jumps 20 inch
Repeat..

The idea is to go quite heavy on the barbell, but I thought it would be best to not go too heavy. I also wanted to scale the burpees and box jumps to 6 and 8, but somehow started with 8 burpees anyway. This is what I ended up doing.

My workout:
Min 1: Mark complex with 65 lbs
Min 2: 8 lateral burpees
Min 3: Mark complex with 65 lbs
Min 4: 8 box jumps
Min 5: Mark complex 65 lbs
Min 6: 8 lateral burpees
Min 7: Mark complex 65 lbs
Min 8: 8 box jumps
Min 9: Mark complex 75 lbs
Min 10: 6 lateral burpees
Min 11: Mark complex 75 lbs
Min 12: 8 box jumps
Min 13: Mark complex 75 lbs
Min 14: 6 lateral burpees
Min 15: Mark complex 75 lbs
Min 16: 8 box jumps
Min 17: Mark complex 75 lbs
Min 18: 6 lateral burpees
Min 19: Mark complex 75 lbs
Min 20: 8 box jumps
Min 21: Mark complex 75 lbs
Min 22: 6 lateral burpees
Min 23: Mark complex 75 lbs
Min 24: 8 box jumps

And trust me.. that gets your heart rate up! Nice workout though. I think I will definitely do it more often and see if I can bump up the weight.

 

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