Workout for Thursday May 21st


Warm Up 

Complete 3 rounds of the following:

  •  25 single unders
  • 10 arm circles – forward & backwards
  • 10 seated db press – light dumbbell
  • 30 seconds each side samson stretch – demo 


– Complete 3 sets of 5 reps – bent over dumbbell row – demo 

Metabolic Conditioning –

  • Burpee heel touch Ladder for time.  
    • For lower back pain substitute flutter kicks for heel touches – heel touch demo
    • Burpee/ heel touch  Ladder: 
    • Do 10 burpees ……do 2 heel touches . 
    •  do 9 burpees….do 4 heel touches. 
    • Decrease Burpees by 1 and increase heel touches by 2. 
    • Work your way down to one Burpee and up to 20 heel touches
    • Note time for completion and heel touch modification if any. 

4 thoughts on “Workout for Thursday May 21st

  1. So, I did not forget my jump rope, but I did forget my gym clothes! Guess I’ll be doing this workout tomorrow! 😦

  2. Okay, so I flubbed up on this one… I ended on 40 heel touches instead of 20, so I guess it’s a good flub up 🙂

    Bent over row progression, 15#, 20#, 25#
    WOD, 13:49, doubled heel touches.

  3. Well, sick again! No workout since I’m leaving for GA tomorrow and want to recuperate for the trip. Sara will definitely make sure I get workouts in GA.

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