3
Mar
Wednesday, 4 March, 2015
From the inside looking out: Sunrise with the 6am Class
Workout of the Day:
MWOD:
Paleo Chair (8 Minutes)
WOD:
As Many Rounds as Possible in 1 Minute of:
5 Double Unders
5 Air Squats
Rest 1 Minute
As Many Rounds as Possible in 3 Minutes of:
5 Double Unders
5 Air Squats
10 Box Jumps
10 Bar Bell Good Mornings (75/ 55)
Rest 2 Minutes
As Many Rounds as Possible in 5 Minutes of:
5 Double Unders
5 Air Squats
10 Box Jumps
10 Barbell Good Mornings
15 Toes to Bar
15 Kettle Bell Swings
Rest 3 Minutes, then 1 round for time of:
5 Double Unders
5 Air Squats
10 Box Jumps
10 Barbell Good Mornings
15 Toes to Bar
15 Kettle Bell Swings
20 Pull Ups
20 Wall Ball
Did this at home. Subbed lunge steps for air squats, v-sits for toes to bar, 45# push press for pull ups, plank-ups for wall ball.
Round 1: 2 + 2, Round 2: 2, Round 3- didn’t get to kettle bells, Last round: 5:30
Lonely
WOD- 5 rounds; 2 rounds +13; 1 round +59 (are you kidding me??); 5:13
Subbed Russian swings 44#, V-ups, ring rows, and WB to 9′