Tuesday, 15 JANUARY 2013

Announcements:  Today we will meet in the '62 Room to warm-up and then move up to either the 2nd or 4th Floor basketball courts to do the WOD.

Equipment required:  Wrist watch & motivation!!

Warm-up and instruction:  Everyone will warm-up individually and we will move up to the basketball courts and demo the movements of the WOD.  Everyone will get a chance to practice each exercise.


We will be using the four corners of the basketball gym.  You will sprint approximately 25 meters to the 1st corner and do squats, sprint the length of the gym to the 2nd corner and do push-ups, sprint to the 3rd corner and do lunges, and then you sprint back to the start point to finish out the round.


Sprint 25 meters
24 x air squats  (full range of motion = hips below parallel!)
Sprint 100 meters
24 x push-ups (scale = knee push-ups)
Sprint 25 meters
24 x walking lunge steps (each time your knee touches = 1 rep)
Sprint 100 meters to the start point
Rest 30 seconds

Post number of rounds complete to comments.


Mickey said...

getting kind of sick. took the morning off for a little additional sleep

Adam said...

awesome group this morning getting after it on a tough one!!

7 rounds + 11 push-ups as rx'd

Lunges were by far the toughest for me!!

Nice work by everyone!!

Matt said...


That was sweet. Great group this morning. Everyone was motivated.

As Rx'd: 8 rounds + 15 push-ups

Caleb McDaniel said...

As Rx'd: 8 rounds. I finished on the rest portion.

Adrienne said...

Scaled the pushups, but 6 rounds + 20 pushups. This was a good one!

ErinM said...

7 rounds + 11 lunges. Fun, fun, fun.

Nate said...

8 rounds plus the sprint, as Rx'd.

Hunter Norton said...

8 rounds. Pretty tough one. Zombie in my morning classes

jswobe said...

So, no basketball court like at Arvin. I used the local church parking lot (Ascension Church, Halethorpe...in case we do this again!)

7 rounds + squats

Good WOD