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
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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