Monday's WODs

Today was a great morning. I feel like everyone is rejuvenated after the holidays and getting back on track. With all of the holiday chaos behind us, we're moving forward and upping the training intensity. So far, so good!

Monday
5:30 a.m.
10 Rounds:
-Run 100 m.
-Rest 90 seconds between each round.
*Every single person completed all 10 rounds and kept their times consistent! Consistency is the key with intervals.

For Time:
-50 Burpees
*Fastest Time: Nelia-3:47
**Everyone completed all 50 burpees under 6 minutes. Awesome job!
Note: I have seen many burpee variations, so here's a quick example of our burpee standards.

Monday
7:00 a.m.
Timed Mile (It's actually about 1.2 miles)
*Fastest Time: Steph-7:59
*Most Improved: Griselda-9:47 (1/09), 12:13 (9/7). That's almost a 3 minute improvement!!!

Nothing like a good run in the morning sunlight.

5 Rounds For Time:
-1 Push Press
-2 Front Squats
-20 Barbell Walking Lunges
-12 Barbell Burpee Deadlifts
*Fastest Time: Eric-18:36, 65 lb. barbell

A little of the action. Jennifer questioning what she
got herself into.

Great job to everyone today. These were very different workouts, but both extremely challenging. I must say, I have some physically and mentally tough boot campers that push through all the tough workouts I throw at them. However, paleo has proven to be a serious challenge for most (Okay, EVERYONE!!!). More on paleo problems tomorrow.

Two of my lunch dates, Walter and Tony. They were
more than happy to taste my paleo meal.