April 21, 2013

OKAY SUNDAY's WOD: (assuming nice weather, if it's too cold, we will go to the track!!!)
Remember, it's at 2:30pm!!! 

Warm-up
5 min running - single-file with the catchup

Hill Run (30 ups+3 screamers)
3 Forward
3 Jump (F)
3 Backwards
3 Lunge jumps
(if ur one of the first ppl, and are waiting for a regroup, u are doing burpees...like at least 20 or something...LOL)

6 karaokes (alternating)
2 penta jumps
2 jumping lunges (sideways)
2 penta jumps

2 Forward
2 bear crawl
2 frog jumps? ;)

3 screamers (guys start in front of girls and if any girl beats any guy, all guys have to go again…so guys can run up to 6 screamers) 

okay.. so it's probably going to be pretty chilly on Sunday, SO, don't forget to wear WARM CLOTHES!! AND, bring GATORADE or something! :) if u think u may need it! i'll have one can of coconut water!

Jireh!

Happy belated BMA WOD!

Warm up: 
Run 5 laps/5 mins in a line...last person needs to catch up to the first person of the line until that person is at the front, then the next last person the same...cycle continues!

WOD
5 rounds for time:
Run 2 laps (400m)
22 Pushups
22 Squat Jump kick butt
-Then- (without stopping)
100 burpees