ERU Revenge!

Tracey was talking to me this weekend and was sure we would have some brutal wod today due to the overeating and fun times had at the ERU Christmas Party. She had made a comment that the wod would probably be the "ERU Revenge". We thought that was a great idea and we were ready to incorporate her love of burpees into the wod and all. When I looked at my programming book and saw what was orignially scheduled for today, I thought it was punishment enough. PERFECT TIMING and I didn't even realize that it fell on the Monday after the party. So what is today's wod???? "Death by burpees!" That's right! Why fix something when it's not broke, right Tracey???

WOD~
DL 3x3
Then....

"Death by burpees"
Tabata Mash Up
DL (225/155#)
Burpee

Post weight sets and total count to comments.

Seventh Heaven

WOD~ "Seventh Heaven"

7 Rounds:

7 Thrusters

7 Pull ups

7 Burpees

Post time and weight to comments.

WOD~
3x3 Push Jerks

Then....

AMRP15
10 SDHP (95/65#)
10 ring dips (double box dips)

Post weight sets and rounds to comment.

"Annie Are You Okay?" ...sort of

Today's wod is a version of "Annie Are You Okay?". We altered the medicine ball cleans to make them db cleans and the wallballs became slamballs..... How many of you will be okay after this brute? :)

WOD~ "Annie Are You Okay?"
21-15-9
Row for calories
DB thrusters (35/25# each side)
KB SDHP (70/52#)
Burpee
DB clean (35/25# each side)
Slamball (20/14#)

Post time and weights to comments.

DIANE

Get your lifting shoes on or your bare feet ready!

WOD~

"Diane"

21-15-9

Deadlift (225/185#)

Handstand push up

Post time and weights to comments.

Tabata Something Else

As for today, we will be doing tabata intervals. Why tabata? Tabata Training was developed by Dr. Izumi Tabata who was a former researcher at Japan’s National Institute of Fitness and Sports. He discovered that interval training following the 20 seconds on/ 10 second off protocol, would help to enhance overall fitness goals, whether it be increasing strength, losing weight, or improving endurance. Why? Dr. Tabata realized that using this protocol, one is able to achieve maximal anaerobic and aerobic benefits from a short and simple workout which can be done with a variety of exercises. (Vocabulary lesson: aerobic is using oxygen to perform at low to moderately high intensity, whereas, anaerobic is high intensity for short periods while using little oxygen.) The workout is a mere 16 minutes but be forewarned... It's tough, but it will help us to crank up our training another notch. It's all about the end results people! :)

WOD~ “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.

The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

JEREMY

WOD-
Heaving Snatch Balance work for approximately 15-20 min
Then...

"Jeremy"
21-15-9
Thruster (95/65#)
Burpee

Post time and weight to comments.