Monday's...I Mean Tuesday's WODs

After a long holiday weekend filled with family, friends, food and drinks, we were back at it this morning. The holidays are always marked with over-indulging, so we had to off-set that with intense endurance WODs. Great job to everyone that showed up and burned off a few of those holiday calories in this foggy weather.

Tuesday

5:30 a.m.

Run:

-1 minute on/1 minute off

-1 minute on/50 seconds off

-1 minute on/40 seconds off

-1 minute on/30 seconds off

...Continue until you reach 1 minute on/10 seconds off. Immediately, go back up the ladder and finish with 1 minute on/1 minute off.

*Everyone completed 6 laps and Rosie almost completed 7 laps.

Then...

-Run 1 mile.

-10 air squats every minute on the minute until 1 mile is completed.

I'm sure this is what most of you would've preferred to be
doing this morning.

*Homework: Complete 50 push-ups and 50 explosive sit-ups.

It always helps to have a friend assist you with explosive
sit-ups. Good job Karen and Steph.

Tuesday

7 a.m.

-5 minutes of Pull-Up Practice

Overhead Squats

2-2-2-2-2

Steph working on her overhead squat. Just a
little lower...

Row:

-1 minute on/1 minute off

-1 minute on/50 seconds off

-1 minute on/40 seconds off

-1 minute on/30 seconds off

...Continue until you reach 1 minute on/10 seconds off. Immediately, go back up the ladder and finish with 1 minute on/1 minute off.

They talked me into joining them on the rower.

-50 Explosive Sit-Ups

I will see you all tomorrow morning to continue shedding those holiday calories.