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The 12 Day Reboot – DAY 8


The 12 Day Reboot – DAY 8

DAY 8 of the 12 Day Reboot
No alcohol, no sugar, lights out by 9:30pm, do 100 burpees. See below for more info.

4 rounds:
8 deadlifts (60%-70%)
1min max calorie row
1min max slam-balls (20/30)
rest 2min

December 2015

Keith demonstrating a good locked-out overhead position.

Day 8 (to be completed on January 9th and then never again…kidding.  Yay burpees!)
Do 100 burpees anytime throughout the day. Do it in one effort or break it up throughout the day. If you are signed up for a workout already, this is in addition to your workout.
Speaking of workouts, check out what is on today’s menu.  No prescribed weights?  Nope.  Today we want you to dial in perfect technique and impeccable form throughout the barbell portion.  Think of this part as reps at a challenging but manageable weight and low intensity.  It will not and should not feel anything close to an 8 rep max, though it should be an unbroken set.  In fact, we’re not even going to record what weight you used.
Instead we’re going to record how many calories and slam-balls you pull off in the 2 minutes allotted, because this is where we want the intensity.  Your goal is to give 100% effort throughout the entire 2 minutes, and then you get to rest.  Enjoy!


17 Responses

  1. Whoa, shit got real all of a sudden. I blame Marcus. Oddly enough today was my first time going off the reservation. I had stuff going on tonight and simply didn’t have time to get home and actually prepare a paleo meal. Still avoiding sugar tho, and hitting send on this so I can shut down for the night!

  2. Marcus Martin

    Googs, tip of the hat for manning up on your own failure! So that’s on you. Yeah, OK, I probably pushed things too far challenging Nicole, but I’m going to pay for it now. As for the collective punishment of everyone else, I am sorry but what can I do? I didn’t know she could be that mean!!!

  3. Marcus Martin

    My strategy worked brilliantly! 85 before the WOD this morning. I saved 15 suspecting we might get a few in warm up. Kirk gave us 1,2,3,4,5 burpees! I amaze myself sometimes!
    Feeling punchy again now . . . . Like I need a real challenge!

  4. shaynalarsen

    Umm why do these feel worse at home? I’m doing sets of 20 throughout the day. Drew is enjoying reminding me a little too much.

  5. JakeDurling

    Quad still janky. 100 push-ups, 25 very slow and easy air squats plus some crunches so that I didn’t fire the hip flexor (don’t tell Nicole or Shane that I was doing crunches, eh?)