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)
- 5 Inch Worms
- Samson Stretch – 60 seconds each side – Reminder Video – http://www.youtube.com/watch?v=VlTww2IsfcM
WOD
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: (Linda Style WOD)
Burpees
Pushups
Situps
Everyday Fitness & Movement 
Al. O.
7/16/2013 – Time: 8:37 – Was hoping to beat my time last week – didnt quite happen – oh well…
Day 2 – Linda Style WOD
7/17/2013 – Time: 18:20
R. Henry
For the week of July 15 my times for WOD 1 – 6:24 and WOD 2 – 16:23.
WOD 1 — 4:47
WOD 2 — 19:19 (completed on 8-15-2013)