Monday's WODs

After having to do a make-up workout last Thursday due to my long, crazy weekend in Arizona for Tough Mudder (more on that tomorrow), we are back to our normal schedule this week. I found out that my 5:30 a.m. crew was still sore from our sprint workout last Monday. So, I decided we needed to do some sprints again this morning because that was obviously a weakness. Just when you think you're really getting good, you find another area to improve. That's CrossFit! As for 7 a.m., they had a little fun with a dear friend named "Tabata."

Monday
5:30 a.m.
-400 meter warm-up lap.

-Sprint 50 meters every 30 seconds for 6 minutes.
-20 push-ups, 20 sit-ups, 20 back extensions

-Sprint 50 meters every 30 seconds for 4 minutes.
-20 push-ups, 20 sit-ups, 20 back extensions

-Sprint 50 meters every 30 seconds for 2 minutes.
-20 push-ups, 20 sit-ups, 20 back extensions

-400 meter cool down lap.

Be ready to do some air squats on Wednesday.
We start 'em young in my family.

Monday
7:00 a.m.
Tabata This! (WOD taken from the main site)
-Tabata Row
Rest 1 minute
-Tabata Squat
Rest 1 minute
-Tabata Pull-up
Rest 1 minute
-Tabata Push-up
Rest 1 minute
-Tabata Sit-up

Loving some Tabata action. 

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.


It was a great start to the week. Many more challenging WODs to come this week!

Steph rocking some clapping push-ups last week.
Check out those arms!