Workout of the Day (WOD)

Monday 3/7/15 "I have spies everywhere"

Input your 16.2 scores, they are due today by 5pm.  Don't wait until the last second, I can not put them in for you.

What was going on Saturday night?  I have spies everywhere and I received multiple pictures of people "splurging".  FYI, does peep yogurt even sound yummy????  Remember, nutrition is a major part of hitting your fitness goals.  So pick and choose where you have your cheat snacks and cheat meals.

Strength:
3 Rounds not for time
5 Strict Shoulder Press @ 70-80% 1RM
10 Lateral Raises w/dumbbells Coaches will demonstrate and go light (Hold at the top for 1 second at each rep)
10 Front Plate Raises w/10, 15, 25 or 45 plate.  Slow and controlled (Hold at the top for 1 second at each rep)
10 Bent Over Lateral Raises (Hold at the top for 1 second at each rep, go really light with this one. use dumbbells)
*Rest as needed between rounds

WOD:
3 Rounds
15 Push Press (Mx 75/55, Rx 95/65, Rx+ 115/75, FB 135/95, Awesome Sauce 165/110)
10 One Arm Russian Kettlebell Swings - Right Arm (55/35)
10 One Arm Russian Kettlebell Swings - Left Arm(55/35)
15 Burpees

Nooooooooooooooooooooo they can't break up!!!

Today's Workout



Tomorrow's Workout