Thursday 04.26.12

Dan F. Post-Hero WOD. The bear is tired.

***Mid-Week Reminders***

Donations for the Troops being collected through this Friday.

RSVPs for WCFM Nite at The River Bandits Game no later than noon this Friday!

Need some life advice? Or just want to read about a really interesting lady that has seen it all? Look no further, Aunt Ida is one cool, cool centenarian. I think I might like to be her one day, minus the Half-moon parrot.

We're playing kettlebell Tabata today, which sounds much more fun and much less grueling that yesterday's overhead squat burpee wall ball-a-thon. Remember, Tabata is all about going HARD for 20 seconds for 8 rounds with 10 seconds of rest in between rounds. When you're turned "on" for that 20 seconds, you are WORKING. No lolly gaggin!!! :) We'll be keeping track of the lowest number of reps you achieve in 8 rounds of work for each exercise. Remember, you're ratcheting up the intensity during that 20 seconds and not trying to achieve some steady state where you can get in the same number of reps each round. I know you know how to do this, Warriors, so let's make it happen!!

WOD

Warm Up:

Max doubleunders in 2 minutes

Instep stretch

Pigeon pose

--

KB TABATA!

(8 rounds of 20 sec of work/10 sec of rest for each exercise)

KB Swings (53/35)

KB SDHP (53/35)

KB floor press (1 arm/round) (53/35)

KB weighted situps (53/35)

KB step ups (53/35)

* Keep track of lowest number of reps achieved in 8 rounds*