Thursday, November 5, 2015

 
Go ahead, be a superhero and get your WOD in today, and bring a friend!
 
Happy Birthday Coach Asa!!!
 
Warm up
5 rounds of Rowling:
athlete attempts to row exactly 100m without slowing down or changing their row. 2 squat or 1 burpee penalty for every meter over or under 100. Ex: athlete’s rower stops at 97- penalty will either be 6 squats or 3 burpees. After each attempt on the rower, athlete performs 3 caterpillar walks, 5 PVC pass thrus, 5 PVC good mornings
 
WOD
Tabata:
Sit ups
Row for calories
KBS 53/35 (modify with any size smaller KB)

Tabata is 8 rounds of 20 sec of work followed by 10 sec of rest Athlete remains at sit ups until all 8 rounds are completed, then completes all 8 rounds at the row, then all 8 rounds at KBS.
 
Name Game: Your name and your birthday?

15 comments:

  1. Happy Birthday Asa.........spending it in Disney World............Enjoy! :-)

    ReplyDelete
    Replies
    1. Kristi 10-24-59

      Delete
    2. Great WOD

      15situps
      3 cal row
      9 kb 26#

      Rowing 3814/242 cal

      Delete
  2. Happy birthday day!!! Best time of the year!!!

    My name is Carmen and my birthday is 12/2!! Here's your notice... :)

    ReplyDelete
    Replies
    1. Wow it's early. I really said birthday day...

      Delete
    2. Got it...........haaaaaa

      Delete
  3. Happy Birthday Asa
    And Kev Garcia July 9th

    ReplyDelete
  4. Happy Birthday Asa!
    Erica Cannon July 16th

    ReplyDelete
  5. Happy birthday Asa!! My birthday is January 20.

    ReplyDelete
  6. Happy birthday ASA,

    My birthday is Christmas Day unfortunately :) Dec 25th

    ReplyDelete
  7. How old are you? Masters division yet???

    ReplyDelete
  8. Happy Bday Asa!!

    Nick March 9th.

    Today's WOD 11314 meter row.

    ReplyDelete