Here in Phoenix it is hot! I did two WODs this afternoon, one in Scottsdale and one in Tempe. 400m runs in 110º heat got me thinking about how great we have it on Maui! So no complaining about the heat today at the track!
Tuesday’s WOD, 5 rounds for time:
Warm up: 3 rounds of Cindy not for time but with dead hang pull ups and hands off floor push ups
Wendler strength: Bench press
Partner WOD:
While one partner runs to the street and back TWICE the other partner does exercise #1 until they return, then switch, continuing with exercise #2 & #3.
1) GHD sit ups
2) Burpees
3) Wall balls
Repeat for a total of three rounds. Go for time and total reps. And just be glad you are not doing this WOD in Phoenix where it’s been 100º!! Have fun!
Good luck to Karen as she competes in another distance paddling race. And run hard Hana Relay participants! We will all be anxious to hear your stories next week!
Maui and the box seems so far away yet I am continually thinking of all of you. Here at the Charles Staley’s Bed and Barbell in Phoenix, Arizona, I am learning so much about not only the oly lifts but have experienced the “prowler” and more kettlebell training as well. Get ready for some better coaching upon my return!
Meanwhile… A big thanks to Karen and Amber for all your help in making this get-away possible. I enjoy hearing all the updates! Please keep them coming.
Strength: Wendler press or squat depending on your schedule (or both if you are behind!)
Saturday’s WOD: “Fran!”
21-15-9
Thrusters (95/65)
Pull ups
After you’ve cooled down and feel like you can do more, try this: (video compliments of my new powerlifting friend, Yael.)