Forrest
Demon Shark
WOD:
3 rounds of
1 min Burpees
1 min Rest
1 min Row
1 min Rest
1 min DB Hang Clean and Jerk
1 min Rest
1 min Row
1 min Rest
1 min Box Jumps
1 min Rest
WOD Guidance:
Work hard Rest Hard!
Set your numbers in your first round!
Move for the whole minute!
QOD
What are you watching right now? Not literally David…
Up downs / 20# db / box step ups
check
QoD: Just finished all of the original twilight zone episodes
Burpees – 18/19/22
Row – 19/22/21
Cleans & Jerk @40- 20/20/20
Bike – 20/21/20
Box @24″ – 20/21/24
I missed yesterdays QOD – I was inspired by 7am crew growing. When I started the 7 am was the smallest class and I did lots of workouts by my self. I was very exited when Ed, Avery, Jacob and the running crew started coming the 7 am class. Having a good core group made the 7am class fun!!!
Burpees – 14/16/16
Row – 15/16/16
Clean & Jerk – 24/24/26
Bike – 15/15/16
Box Jumps – 14/15/14
Demon Shark – done ✅
(20 burpees, 15 cals on rower/bike, 20 clean and jerks, I forgot how many box jumps but it was a lot), fun workout!
QOD – most recently watched the Queens Gambit
WOD: Demon Shark – 321 total reps, we did bike instead of the 2nd row, 30 lb DB, 20″ box. By movement/round:
Burpees: 21/17/16; 54
Row cal: 22/19/17; 58
DB hang C&J; 26/26/26; 78
Bike cal: 23/20/20; 63
Box jumps: 24/21/23; 68
Totals: 116/103/102; 321
QOD: Community, The Mandalorian s2, Fargo s4
Also PR’d my 1:00 burpees @ 21. Still no Slots time:
Burpees: 26/30/31
Run 200 x3
Clean and jerk: 18/18/19 single 50#
Run 200 x3
Box jumps 24’: 22/22/28
🤮