Workout of the Day (WOD)

Monday 9/19/11

A couple of things to start a new week.  First, last week Mike B. said he got his first Rx, we've seen him in the gym and watch him beast the workouts.  So I was shocked when he said it was his first Rx, Let me know when you are hitting Pr's and hitting your first Rx, they are all big accomplishments.  Congrats to Mike for hitting your first Rx on the "Great Balls of Fire" WOD.

Sandra V. went to Philadelphia this past weekend to race in the Rock n Roll Philly half marathon.  Sandra took 6 minutes off her half marathon best and ran in under 2 hours for the first time ever!!!!

Speaking of races, don't forget to sign up for the first race through Magnolia in over 26 years.  http://www.promotionevents.com/magnolia12K/Info.htm  Who wants to run a 5k this week?  We plan on doing a WOD and have a group pick a day and run a strong 5k together.

One more race I'd like to have people start thinking about.  Richard M. chairs the outreach committee for the Cystic Fibrosis StairClimb.  The event will be December 1st, so more information will come so we can put together a team and get as many members supporting this as possible.  Just wanted to put this in your ear.

Ahhh finally another handstand.  Here is Adam knocking out a handstand right before the traditional Indian Wedding he attended.  So he's dressed in traditional Indian wear for the ceremony.

Strength:  Push Press 5x5x3x3x1
 
Row 1,000m
Then 3 Rounds
20 Wall Balls
20 Box Jumps
20 KB Swings (55/35)

The Plight of Muscled Americans

The pregnant picture I posted was awesome, so I found this and had to share.

For those that missed the Saturday 10am WOD.  Here is the whiteboard.

Some people were confused on how to break up the weights & reps as a team, so Gabe was nice enough to simplify it for everyone.

Whiteboard from Friday.

One more thing.  Anyone that rips off their shirt  mid wod and displays the hairy Auto-bod, gets automatic red time for the day.