Wednesday, September 17, 2014

WOD - 9/18/14

For time
50 Push ups (cumulative)
* Advanced: 100 Push ups (cumulative)
* Super-Advanced: 150 Push ups (cumulative)

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"


Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Tuesday, September 16, 2014

WOD - 9/17/14

Walk or Run for 20 minutes (measure and record distance); rest as needed

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"


Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Monday, September 15, 2014

WOD - 9/16/14 - "Burpees Delight"

This is a very tough workout, but don’t let that dissuade you from jumping in there and doing it. Rest as needed; the challenge is to get through all the repetitions, but do work as quickly as you can without sacrificing good form.

For time:
10 Burpees (cumulative; rest as needed)
9 Burpees (cumulative; rest as needed)
8 Burpees (cumulative; rest as needed)
7 Burpees (cumulative; rest as needed)
6 Burpees (cumulative; rest as needed)
5 Burpees (cumulative; rest as needed)
4 Burpees (cumulative; rest as needed)
3 Burpees (cumulative; rest as needed)
2 Burpees (cumulative; rest as needed)
1 Burpee
*Advanced:  Start with 12 Reps and go to 1
*Super-Advanced: Start with 15 Reps and go to 1

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"


Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Sunday, September 14, 2014

WOD - 9/15/14

10 minute AMRAP
10 Push ups
10 Jumping jacks
10 Single leg bridges
10 Overhead dumbbell presses
*Advanced:  15 minute AMRAP
*Super-Advanced: 20 minute AMRAP

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"


Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Saturday, September 13, 2014

WOD - 9/14/14 - "Leg Skunk"

10 Rounds for time
10 Reverse lunges (i.e., 5 each/leg)
5 Push ups
* Advanced:  20 Reverse lunges (i.e., 10 each/leg) and 10 Push ups
*Super-Advanced: 20 Reverse lunges and 10 Push ups x 15 Rounds for time

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"


Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Friday, September 12, 2014

WOD - 9/13/14

13 minute AMRAP
13 Jumping jacks
13 Squats
13 Push ups
Run 60 seconds
*Advanced:  Add 13 Single leg bridges between push ups and run
*Super-Advanced: Include single leg bridges, but make a 20 minute AMRAP

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"


Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).

Thursday, September 11, 2014

WOD - 9/12/14

4 minute tabata: Push ups
2 minute rest
4 minute tabata: Squats
*Advanced:  Same tabatas, but only 30 second rest between them
*Super-Advanced:  Add Overhead Dumbbell Press tabata to above, still with 30 seconds rest between each tabata

3-2-1-Go!


Remember, if you’re opting out of this workout to rest/recover, your next workout should be the WOD for the date you start back (i.e., don’t worry about making up this workout once you resume... rest assured, it, or something similar to it, will come back around).

We invite you all to post comments on this or any of the WODs. Note, you can't start new posts on this blog, but you can leave as many comments as you'd like. We do discourage participants from posting individual "scores," as that could be discouraging to others, but feel free to post things like "I just killed that workout!"... or perhaps, "That workout just killed me!"


Remember, you have continual access to the WMC-MISFIT blog and the WMC-MISFIT resource page (which includes videos and workout explanations).