WOD (Workout of the Day)

Drum roll…..

After more kettlebell skills and drills we will attack “Eva!”

5 rounds for time: (scaling IS an option!)

800m run

30 KB swings

30 Pull ups

3-2-1-go!

“Success is going from failure to failure without loss of enthusiasm.”  – Winston Churchill

Back Squat 3-3-3-3-3

WOD: Alternating Tabatas!

GHD sit ups / Wall Balls

SDHP / DB Push Press

Here’s how it works…. First, we start off with 2 minutes of jumping rope, then 8 cycles of 20 seconds on, 10 seconds off of alternating GHD sit ups and wall balls.  Then, another 2 minutes of jumping rope followed by alternating SDHP and DB push presses for 8 cycles. We finish the WOD with another 2 minutes of jumping rope for a total of 14 hard minutes! Everyone loves tabatas, right??

“I never think about having a bad game because I have prepared.” – David Robinson

Warming up with more kettlebell drills, L-sits and handstands then….

7 rounds for time:

200m run

5 box jump burpees

10 dips

20 walking lunges w/DBs

WOW!!!! Huge milestones this week but the highlights are Angie’s one handed handstand (photo to come but left camera at box!) handstand push ups looked easy for Lyn and Andrea (an almost by Sheila and Amy!) Mega double unders from Tracey, Andrea and others close behind… Lyn and Amber’s L-sits….. New PRs in the press and graduation from “Off The Ground” classes by Nova, Tammi, Bella and Anna.  Awesome job everyone! See you all on Monday!