Marianne is mastering the box jump -- with our without a plate!

Marianne is mastering the box jump — with or without a plate!

WOD for Monday, June 10

WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camps at 7 & 8:30 am

I hope you all enjoyed the plate challenge as much as I did! Dayana suggested that this be a benchmark WOD, i.e., that we complete again later this year to see if we’ve improved. I may very well do that!

I love plate burpee box jumps. Uhm, I love anything that includes a burpee.

Strength
Front Squat
5 reps 75%, 80%, & 85% of 1RM

Focus on form. Ensure that hips are below parallel, and be sure to drive with your hips as you ascend out of the squat.

Headstand/Handstand
Spend up to 5 minutes practicing.

Conditioning
Benchmark WOD “Helen”
3 RFT
Run 400m
21 kettle bell swings (52/35)
12 pull-ups

As this is a benchmark WOD, you know it’s going to be challenging. Sprint, don’t jog. Use your hips for kettle bell swings, and try not to put down the kettle bell during any round. Ensure that your arms are fully extended at bottom and that your chin is above the bar at the top of each and every pull-up. No chicken-necking! Yes, I’m talking to you.