RODs WOD 20/1/12

"All good things are difficult to achieve; and bad things are very easy to get." 
Morarji Desai


Did you manage yesterdays Power Pressup Hour?  Not to worry if you didn't.  Here's todays circuit style workout.  Perform 45 seconds of each exercise followed by a 15 second rest and then straight onto the next without a break.  When you reach the end, recover for 2 minutes and start again.  Repeat 2 more times.


Burpees


Crunches


On the spot run


Press ups


Alternating lunges


Plank - count this as 3 if you do not fail and knock off 1 for every restart (eg plank held for 30 secs, restarted for 15 secs more so 2 scored)


Squat


As you go count the number of reps and write down during the 15 second rest.  On the second set do your best to improve on the first and similarly with the third.  Total your reps for each exercise and post them here.  Any problems then PM me or request a video upload.


Rod
www.cfire.co.uk