Workout of the Day (WOD)

Monday 080609

21-15-9 reps of:

Left arm dumbbell snatch (Men 40 lbs, Women 25 lbs)

Right arm dumbbell snatch (Men 40 lbs, Women 25 lbs)

Hanging dumbbell squat clean and jerk (Men 40 lbs each, Women 25 lbs each)

Post time to responses.

Sunday 080608

Rest day

or

150 Burpees for time

Post time to responses.

Saturday 080607

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to responses.

Friday 080606

5 Rounds for time of:

5 Deadlifts (Men 135 lbs, Women 95 lbs)

5 Power cleans (Men 135 lbs, Women 95 lbs)

5 Push jerks (Men 135 lbs, Women 95 lbs)

Post time to responses.

Thursday 080605

For time:

400 Meter run

100 Squats

400 Meter run

75 Squats

400 Meter run

50 Squats

400 Meter run

25 Squats

Post time to responses.

Nicole did this workout at her recent running certification and enjoyed it so much that she wanted to share it with all of you on her birthday! Happy 26th birthday Nicole!