Coach Jor is here! He’ll be around for a few more workouts and helping us out. Here he’s assisting Amber with her muscle ups and torturing the crew in what looks like a game of twister. Thanks Jor!
WOD: 5 rounds for time;
100m run
10 KB snatch (each arm)
10 box jumps
Jor, our “virtual coach” from Fremont, CA, has been a driving force behind our box since he visited us about this time last year. Jor has been a wealth of knowledge and inspiration and we are thrilled that he will be around for a few days frequenting our box. Jor will be helping out with some coaching too.
But rumor has it Jor isn’t the only one who’ll come “hopping” into the box. So get “eggcited” because that bunny has a surprise WOD for us!
Don’t forget to B.Y.O.B. (Bring your own basket!)
For many of us the burpee is our goat. Having a goat simply means you have a skill that needs some refining. And what better way to do that than doing lots of them. At the box we practice the six count burpee. We don’t allow flopsies. However, referring to the internet encyclopedia, it sure sounds like a flopsy to me!
The burpee is a full body exercise used in strength training and as aerobic exercise. It is performed in five steps:
Maybe everyone is getting a little tired of the burpee countdown in anticipation of Allen’s visit so we will simply disguise today’s 40 burpees in the WOD itself!
25 Double Unders
50 Stick O.H.S. (use pvc pipe)
10 Burpees
25 Double Unders
50 Box Jumps
10 Burpees
25 Double Unders
50 Over head Lunges with the stick
10 Burpees
25 Double Unders
50 Dips
10 Burpees