Workout of the Day (WOD)

Saturday 10/23/10

Good job today.  Learning the kipping pull up, all the skills and exercises these past two weeks isn't easy and you're not going to ace it the first time.  It takes practice practice and ummmm practice :)

Saturday Team WOD:

Run 800 Meters
50 Burpee Medicine Ball Passes
Run 800 Meters
50 Thrusters
Run 800 Meters
100 Sit Ups
Row 2,000 Meters
Team WOD explained:
Run 800 Meters (this you run at the same time, stay together with your teammate)
50 Burpee Medicine Ball Passes (One person does a medicine ball burpee then throws the ball to their partner so you will each wind up doing 25 medicine ball burpee passes)
Run 800 Meters (run at the same time, stay together with your teammate)
50 Thrusters (really it's 25 each and you can have multiple bars set up for different weights. Break them up however you want, just make sure all 50 get done, alternate every 2, 5, 10 or whatever…..Again just get all 50 done)
Run 800 Meters (again this they run at the same time, stay together)
100 Sit ups (Break them up however you want just so all 100 get done, alternate every 2, 5, 10 or whatever or go at the same time…..once again Just get them done)
Row 2,000 Meters (Use only 1 rower and you can break it up however your team wants to in order to row 2,000 meters.  Row 1,000 and 1,000, switch every 500….again I don’t care just get it done as a team)

See you at 10am...........sorry sorry sorry, we start at 10am, see you before 10am :-)


Here are the double mint twins completing Wednesdays WOD.  They had their box jumps timed together perfect like synchronized swimmers.  Plus they finished the WOD at the exact same time.  Good teamwork James and Ben on a non-team WOD :-)

Today's Workout

Tomorrow's Workout