Penalty Burpees!

My hubby sporting his Movemeber mustache.

The day started out kinda rough with one heckavu brutal workout. I think part of the issue might be that I am feeling puny again after a week of crappy holiday eating. I had the usual turkey and mashed potatoes but also ate lots of cornbread, pie, doughnuts, and ice cream. Once I go down that rabbit hole I find it hard to stop too. After yesterdays workout I grabbed a red velvet Krispy Kreme doughnut and I had sushi (with lots of rice) and fro yo for dinner. Ack!

Now I have a sore throat and in general just feel kinda off. Still I felt like I could manage a workout this morning so I toughed it out. Who knows what tomorrow will bring…

Today’s WOD had two timed holds built in and if you failed to hold for the RXed time then you had to do penalty burpees (imagine my ‘not amused’ face here). I absolutely HATE the idea of a penalty for not being able to meet a fitness demand. It seems so mean and unfriendly in spirit. Yet I also see the value because it would be so very easy to just give up when the going gets tough and your arms/hands are screaming for sweet mercy. The penalty is typically so awful (burpees!) that you will go through anything to try and avoid it and thus you end up bettering yourself in the struggle. It still sucks though. For the record I had to do 20 penalty burpees today. 😉

Warmup: 10 minutes

Samson lunges (down)
Reverse over the gate (up)
10 GHD situps
10 Tallbees (walking backwards up a wall until almost in handstand position)
:30/:30 banded legs
10 GHD hip extensions

Skill/Strength: 10-8-6-4-2 Good Mornings with 2:00 mobility between sets. Did first two sets with a 45lb bar and did the last three with 65lbs.

WOD: 20 minute AMRAP

20 Air squats
1:00 minute high plank hold
10 ring rows
25 Sumo Deadlifts (53 lb Kettlebell)
1:00 minute pull up bar hold/hang

20 burpee penalty for each time you fail to maintain one of the holds. I got through 4 rounds and had one penalty.


Breakfast: Scrambled Eggs / Greek Yogurt / Vita Coco Cocout Water
Lunch: Steak and Salad / Banana
Dinner: Beef Roast and Veggies


Speak Your Mind