Workout of the Day (WOD)

Monday 8/15/11

Handstand time!  Big props to Rebekah not only for knocking out a handstand in the OR but she also got her coworker anna into it too.  Sweetness.

 

It's Monday let's jump right back into the action with 3 mini WODs.

First WOD: Within a 7 min time cap perform the following:

4 rounds for time of:

15 Thrusters (75/55)

15 KB Swings (55/35)

Rest for the remainder of 7 mins.

As soon as the time is up another 7 min time cap begins.

Perform the following:

Second WOD:  4 rounds for time of:

15 Push ups

15 Overhead squats (75/55)

Rest for the remainder of time cap.

As soon as the second 7 min cap finishes:

Third WOD:  Row 1000m for time.

Record time for each section, if unable to complete a section within the allotted time record the number of rounds and reps completed.

When fitness is our sport we become fans of us. I never get tired of working hard and playing games. Let's have another fun week with a lot of sweat :-)

Here is the Whiteboard from Friday.