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Workouts

Friday 5/10/13 – 9:30, Noon, 5PM Cancelled!

By admin | In Workouts | on May 9, 2013

9:30 AM, 12pm, 5:00 PM classes ARE CANCELLED due to the rainy weather.

At-home WODs:

WOD #1 (if you have a KB and jump rope)

12 minute AMRAP:

10 Double-Unders (or singles)

5 Russian KB Swings

*Add 10 DUs (or SUs) and 5 Swings each round…. 10 DUs, 5 KB, 20 DUs, 10 KB, and so on. Score to beat is 70 DUs and 35 KB swings.

WOD #2 (jump rope or bodyweight only)

5 to 10 Rounds for time (you decide):

100 Single-Unders (skip them if you don’t have a rope)

10 Burpees

10 Sit-Ups

10 Push-Ups

10 Air Squats

10 Pull-Ups (if you’ve got a bar and want to make it extra spicy!)

Post your WOD of choice and your time to comments. Good luck!

2 Comments to "Friday 5/10/13 – 9:30, Noon, 5PM Cancelled!"

  • Josh Van Ness :) says:

    May 10, 2013 at 10:12 am - Reply

    Did WOD #2
    10 rounds with pull ups.
    47:50
    Long workout but felt great! 🙂

  • Carly Maderer says:

    May 10, 2013 at 6:59 pm - Reply

    I only own a 20 lb KB so I did 10 DUs and 10 KB American swings each round to compensate for less weight. I did 60 DUs and 30 of the 60 KB swings in the 12 minutes. Thanks for the at-home WOD! -Carly

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