Monday, 23 January 2012

RODs WOD 23/1/12


"There comes a day when one must rest. Not stop. Not quit. But plan. There is much to be done and a quiet heart and mind is where such plans are made." - Unknown

Nice day off?

Time to get back on it, get that body pumping, those legs moving and that fat disappearing!

Lets start with a 15 minute brisk walk, jog to warm up

We are going with the theme of 21's - ie 7 exercises  performed over 3 sets - each exercise performed for 45 seconds with a 15 second rest and then straight onto the next without rest.  When you reach the 7th, grab yourself 2 minutes rest, a glug of water and then crack on with the next set.
write down your number of repetitions on a piece of paper during the 15 second rest.

High knees
Press ups
Sit-ups 
Squats
Wood chops
Lunges (alternate)
Reverse crunches

As usual, if you need help with any of the above then PM me or request a video upload of the exercise.

Good luck...oh and post your scores!

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