Friday's WODs

Sorry to my tens of blog fans for the lack of posting yesterday, but I was busy being newly ENGAGED! That's right, he liked it so much he put a ring on it. More on my engagement next week when I've had a few more days to wrap my head around it and answer the phone calls, texts, emails and questions about, "When's the date?", "Where are you going to have it?", "What gifts do you want?", and my personal fave from my Grams, "Are you pregnant?" To answer the last question, NO! Can ya'll just let a girl enjoy it? Just kidding, but no seriously. :)

The petrified look of a man as he realizes
what he just committed himself to.

Anyway, today was the last day of the January boot camp session and I was quite pleased with everyone. The 5:30 a.m. group knocked out a workout that combined two favorite exercises, the burpee and the wall ball. Since they're both not hard enough alone, I decided to make them into one move. You're welcome.

Friday

5:30 a.m.

Pause Back Squats

(Get to the bottom of your squat and hold for 2 seconds. Meaning 1, one thousand, 2 one thousand...up!)

2-2-2-2-2

WOD:

400 m. Run

2 Rounds:

-10 Burpee Wall Balls

-10 Toes to Bar

-10 Dumbbell Push Press

200 m. Run

1 Round:

-10 Burpee Wall Balls

-10 Toes to Bar

-10 Dumbbell Push Press

800 m. Run

Look at all my gymnasts!

*Fastest Time: Nelia-16:42

The 7:00 a.m. group had the pleasure of completing the first WOD that I will be doing in a competition tomorrow. I had to use them as guinea pigs to perfect my strategy. Thanks guys!

Clean & Jerk

2-2-2-2-2

WOD:

5-4-3-2-1

-Deadlift

-Burpee

Rest 1 minute.

9-5-3

-Thruster

-Pull-Up

An oldie, but a goodie of Griselda after her 220# deadlift.
Steph and Sandy were quite impressed.

*Fastest Time: Griselda-5:03

Great job to everyone this morning. It's been another great month full of PR's, sore muscles and hard work. I can't wait to see what February has in store for us!

Thank you again for everyone's congratulatory comments. Despite my earlier teasing, I realize that I am extremely fortunate to be surrounded by such amazing people that truly care. You all make the long, cold, early, exhausting mornings something to look forward to each day.

Walter wishes you all happy napping over the weekend.