WODs Week of July 15th

Day 1 WOD: 

 
Warm Up 2 RDS of the following for quality 
  • 10 Mountain Climbers
  • 10 Sit-ups
  • 5 Inch Worms
 
WOD:
 
15-12-9 For Time (i.e. 3 rounds 15 reps, then 12 reps, then 9 reps) 
 
Movement 1: Dumbbell Squat
  
  Two variations: 
   #1 with DB by your side and regular squat 
   #2 with DB resting on your shoulders and regular squat (more intense) – Watch video for proper form 
 
Choose a light manageable weight load for the DB’s I recommend 5-15lbs.  Use the same weight for both movements. 
 
Movement 2: Walking Lounge with DumbBells 
   (keep DB fixed at side during the lounge)
Same lounge video from last week – Watch video for good & bad form:  http://www.youtube.com/watch?v=4qoYbW34tFU 
 
Day 2 WOD 
 
Warm Up
 
2 Rds for quality 
    10 Lateral Leg swings each side ( http://www.youtube.com/watch?feature=player_embedded&v=HUpg2Secu7Q
 
WOD
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: (Linda Style WOD)
Burpees
Pushups
Situps
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