Anndddd…we’re back

Ok, after a small hiatus from this little fit blog, WE’RE BACK! Sorry, we had some technical difficulties with the computer, my toe, the volunteer’s duty to life, and well just work in general.  So, let’s get this month starting right with this small little WOD. It’s a fun one and its credit goes to my home gym back in Texas with a little PC tweak. Thanks Black Box Strength and Conditioning!

Of course, I can’t leave you without a little Monday Mash-up! Hit this guy up on Soundcloud for a free download. He is pretty legit.

Monday Mash-Up WOD:

Start: with a bit of pull up work. Try and do some power sets. If you can not complete a full pull up, work on negatives. Negatives are when you hold yourself at the top of the bar and slowly lower yourself down nice and controlled. Aim for 15 to 20 seconds.

WOD:

50 Double Unders (jumping rope with two turns in one jump)

20 Push ups (strict and correct)

10 Walking lunges each leg

 

40 Double Unders

15 Push ups

10 Lunges each leg

 

30 Double Unders

10 Push ups

10 Lunges each leg

 

$ Money Maker: Hollow Body- 1min x 3 (or max hold x 3)

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About lenaeboykin

Aspiring to be a professional entrepreneur of life. The contents of the web site are mine personally and do not reflect any position of the U.S. Government or the Peace Corps. All photographs are my personal photography and are copyrighted 2011 © View all posts by lenaeboykin

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