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!
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2 Comments to "Friday 5/10/13 – 9:30, Noon, 5PM Cancelled!"
Josh Van Ness :) says:
May 10, 2013 at 10:12 am -
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 -
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