WOD's for the Week

I have some new moves for our warm-ups this week. We are all going to participate in "Squat Therapy". Many people say there is no problem with their squat and they are right. Some say they only have trouble when they get tired. Others are so much improved compared to when they first started that I forget there is room for improvement. So for all of us, this week is a time to check and see that we are doing squats correctly and deep enough every time.

Let me also point out that the stretches after the WOD's are very important. Many people are in a hurry to leave and I understand time crunches. Please do the stretches some time that day so that you can maintain your flexibility or make improvements on it that will help you in other movements. When you are building muscles it is super important to stretch them out. Flexibility is an issue in being able to do many of the movements correctly.

MONDAY 1-16-12 (16 Burpees)
"Tabata This"
Tabata Row (for calories)
rest 1 minute
Tabata Squat
rest 1 minute
Tabata Pull-up
rest 1 minute
Tabata Push-up
rest 1 minute
Tabata Sit-up
lowest number of reps in an interval is the score for that Tabata. add all scores for total
i.e. 4, 13, 9, 10, 8=44

TUESDAY 1-17-12 (17 Burpees)
"Annie" for time:
50-40-30-20-10
Double Unders - for the board, must be all successful DU's
Sit-ups

WEDNESDAY 1-18-12 (18 Burpees)
"Nate"
AMRAP in 20 minutes
2 Muscle-ups (6 Pull-ups and 6 Ring Dips)
4 Handstand Push-ups
8 KB Swings (70, 53)

THURSDAY 1-19-12 (19 Burpees)
10 Rounds for time:
15 Deadlifts (135, 95)
15 Push-ups

FRIDAY 1-20-12 (20 Burpees)
"Kelly" or "Baby Kelly"
5 Rounds or 3 Rounds for time:
Run 400 Meters
30 Box Jumps (24, 20)
30 Wall Balls (20, 14)

SATURDAY 1-21-12 (21 Burpees)
Max Weightlifting Day
your choice of lift
5-4-3-2-1-1-1