warm up with 50 jumping jacks
50 jump ropes
run 1 mile
do 100 reps for time of squats
or something you always wanted to do
cool down with a brisk 400 m walk
post times and workout
I have a WOD if you need one or just do cardio
3RDS for time
25 shoulder presses
25 lunges
25 situps
run 200m
“Rest day!” Do we really have a rest day? I know I don’t. When I post a rest day on Tuesday and Saturday that is according to my schedule. Your rest day might fall on another day. As long as there is two days a week we do not push ourselves to the limit. Now do we really have a rest day or do we have a active rest day? I know I have an active rest days, my job at school I walk about 5 miles with some heavy lifting. Then on Tuesday and Saturday I also work at Lafayette Health Club. Maybe you walk your dog everyday, on your feet at work all day, or playing ball with your kids. The bottom line is really really don’t have a rest day. And vacations really are active rest, walking around Disneyland or swimming/snorkling in Hawaii,or hiking in the mountain might sound like a vacation but it really is active rest. We are just made to be active, have fun in life we’ll rest another day.
Also don’t forget the barbecue on Sunday May 4th.
Dave
The WOD is 3RDS for time
Start each round with one of each of the following 50 jumping jacks, 15 burpees, or 100 jump ropes then…
30 m lunge
25 situps
10 pullups or reverse pushups
10 dips or bench dips
weighted farmers walk back/forth
heavy bag carry back/forth
10 box jumps or step ups
10 pushups or modified
10 knees to elbows
15 wallballs
15 kb swings
run to start
begin again
Rest day for me but I got plenty of work for you if you want it.
There is a good video on fixing the squat, go to www.diablocrossfit.com scroll down a bit you will find it.
Warm up with a nice 400 m run
4 RDS for time
15 pushpress
15 burpees
15 kettlebell sumo high pull
15 dips {parallel bars or bench}
We workout with a deck of cards. We meet around 7:45pm
Warm up
50 jumping jacks
50 jump ropes
WOD
Run/Row 1 Mile
100 reps for time
pull ups or push ups
cool dowm with a brisk 400meter walk
post your time in comments
Give me a call if you want a WOD