WOD: “The Mark of the Beast”
My good buddy (and fellow plank owner in the Old Guys Club) Mark recommended this one to me. He calls it “110%” – because he’s not very good at math. (Everybody knows only 100% is even possible, Napoleon.)
10x Ab Roller
30x Toes-to-bars (or TRX plank tucks, if you’re a wimp)
40x Squat Jumps
50x KettleBell Swings (35# KB or 1 pood)
60x Push-ups (hand-release, if you’re a stud like Mark)
70x Box Planks (this is like the hokey pokey in the front-leaning rest position – it sucks right after pushups… a lot, basically you walk your hands and feet in a box shape on the floor and each box is one – forward, right, back , left, etc.)
80x Medicine Ball Slams
90x Burpees (this was pure, slogging agony)
100x WWII Sit-Ups (with straight legs, all the way up, and 10-12# medicine ball held tight at clavicles with elbows out)
110x Double Unders (or 24″ box jump if you don’t have sweet jump rope skills, like me)
I did 116 box jumps instead of 110, because that makes for a grand total of 666 exercises… and this WOD deserves “The Mark of the Beast” (pun intended, Marky Mark). It sucks in every good way possible.
Took me 46:44. Goal was 40 min. Close but no cigar.
“If you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your mortality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must consistently exceed his level.” – Bruce Lee