As promised here is your Sunday/Monday Bodyweight WOD. I would suggest that Sunday is always going to be your best bet on doing this so you have a full day of rest before coming back in and hitting the barbell……
WOD:
800 meter Run
50 -40-30-20-10
squats and situps
25-20-15-10-5
pushups
800 m run
an example round
800m run
50 squats
50 situps
25 pushups
40 squats
40 situps
20 pushups
etc……
after you are done with all you squats, situps and pushup
finish with an 800 m run
post comment to comments:
A few people asked me to post the WOD from Saturdays KB class:
here ya go folks.
Workout Instructions:
A1: 1-Hand Swing (Left) – 2 x 30 sec
A2: Figure 8 to Hold – 2 x 60 sec
A3: 1-Hand Swing (Right) – 2 x 30 sec
B1: Burpee – 2 x 30 sec
B2: KB Deadlift – 2 x 60 sec
B3: Burpee – 2 x 30 sec
C1: Push Up – 2 x 30 sec
C2: Alternating lunge – 2 x 60 sec
C3: Push Up – 2 x 30 sec
D1: KB Thruster – 2 x 30 sec
D2: Around the Body – 2 x 60 sec
D3: KB Thruster – 2 x 30 sec
E1: Mountain Climber – 2 x 30 sec
E2: KB Overhead Squat (Left) – 2 x 30 sec
E3: Mountain Climber – 2 x 30 sec
E4: KB Overhead Squat (Right) – 2 x 30 sec
