Wednesday, January 30, 2013

Week of Monday Jan 28 - Sunday Feb 3

(Tues) WOD #1:
30 min spin (Spin Video #2)
3 rnds of:
  • 5 DB bicep curl
  • 5 DB push press
  • 5 DB tricep extension
30 V-ups

(Wed) WOD #2:
2 mins AMRAP:
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Push Press
30 KBS
10 pullups
30 jumps over DB
20 pushups
20 goblet squats
50 mountain climbers
10 L-sit pushups
8 long jumps
30 KBS

(Thurs) WOD #3: 1 hr Hot Power Yoga

(Fri) WOD #4: 1 hr swim

(Sat/Sun) WOD #5: Run 10K

Monday, January 21, 2013

Week of Monday Jan 21 - Sunday Jan 27

We're back after a long winter break! (but we didn't sit on our asses the entire time...)

Congrats to Pack member Miss T on her 1/2 marathon in the Bahamas!

(Tues) WOD #1:
  • 20 min spin
  • Tabata KBS
  • 20 min spin
  • Tabata pushups

(Sun) WOD #2: 1000m swim

(Thurs) WOD #3: 1 hr Hot Power Yoga

(Wed) WOD #4: 10 min spin warm-up
Clean & Jerk
5 rnds of:
  • 10 burpees
  • 30s plank
  • 10 Jump Squats
  • 30s Hollow Hold

(Sat/Sun) WOD #5: Run 10K