WOD - 7/15/14

Walk or run on the Ravenel Bridge… distance/time is up to you.

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).

WOD - 7/14/14 - "Push Ups Delight, PLUS"

For time:
10 Push ups (cumulative; rest as needed)
10 Squats (cumulative; rest as needed)
9 Push ups (cumulative; rest as needed)
9 Squats (cumulative; rest as needed)
8 Push ups (cumulative; rest as needed)
8 Squats (cumulative; rest as needed)
7 Push ups (cumulative; rest as needed)
7 Squats (cumulative; rest as needed)
6 Push ups (cumulative; rest as needed)
6 Squats (cumulative; rest as needed)
5 Push ups (cumulative; rest as needed)
5 Squats (cumulative; rest as needed)
4 Push ups (cumulative; rest as needed)
4 Squats (cumulative; rest as needed)
3 Push ups (cumulative; rest as needed)
3 Squats (cumulative; rest as needed)
2 Push ups (cumulative; rest as needed)
2 Squats (cumulative; rest as needed)
1 Push up
1 Squat
*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).

WOD - 7/13/14

4 minute tabata: Wall sits (i.e., hold for 20 seconds; rest for 10 seconds)
2 minute rest
4 minute tabata: Dumbbell press
*Advanced:  Add a 4 minute tabata: Push ups
*Super-Advanced: Add another 4 minute tabata: Burpees

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).

WOD - 7/12/14

3 Rounds for time:
60 Second plank (cumulative)
30 Squats
60 Second plank (cumulative)
20 Squats
60 Second plank (cumulative)
10 Squats
*Advanced:  5 Rounds
*Super-Advanced: 7 Rounds

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).

WOD - 7/11/14

2 Rounds for time:
Run 90 seconds
8 Push ups
Run 60 seconds
6 Push ups
Run 45 seconds
4 Push ups
Run 30 seconds
2 Push ups
*Advanced:  3 Rounds
*Super-Advanced: 5 Rounds

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).

WOD - 7/10/14

10 minute AMRAP
5 Knees to chest
5 Wall sits
5 Push ups
*Advanced:  15 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).

WOD - 7/9/14 - "Who Do"

10 Rounds for time
4 Burpees
6 Single leg bridges (each leg)
8 Squats
*Advanced: 15 Rounds for time
*Super-Advanced: 20 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).