January 17, 2014 Workout Of The Day
QUOTE OF THE DAY: “You won’t always love the workout, but you will always love the results.”
Remember that it’s not always having time, but it’s always the making of time. Want results? Don’t just wish for them! Get up and let us get going! Let’s achieve that workout goal! Might it be alone, with someone or everyone!
Warm Up Beach Cone Race (20 minutes)
- Everyone lies down on the beach, facing the ocean.
- Coaches set up cones 20m behind them but put one less cone then there are participants.
- Once the coaches call, everyone gets up and races up the beach to get a cone.
- The one person who doesn’t get a cone is out and does a beach run to longboards
and back.
WOD
- 11-minute AMRAP
- 1 Round of Cindy
- 2 Ground to Overhead
- 1 Round of Cindy
- 4 Ground to Overhead
- 1 Round of Cindy
- 6 Ground to Overhead
- Continue by adding to reps after each round of Cindy until time
- L1: 185/135
- L2: 135/95
- L3: 95/65
- Cindy = 5 Pull-Ups, 10 Push Ups, 15 Air Squats
Finisher WOD
- 6x200m Sprints w/1 minute rest.
