WODs for Friday 2/1/13

2
Feb

WODs for Friday 2/1/13

  • to our families for sticking by us while we work morning, noon, and night to build Arenal Fitness
  • to our team members who spend countless hours [and money :)] to perfect their training skills and pass their skills on to our members as
  • to our members who have drank the kool-aid for our style of training and joined our Arenal Fitness family!!
  • You have treated Arenal Fitness as if it were your own and we couldn’t imagine having a better place to come to everyday and spend our time with all of you.  We appreciate each and every one of you each and every day. We are looking forward to many more years together!!!!  Today was all of OUR 3rd year anniversary!! Thank you!! A special Tabata style anniversary warm-up:
    2 (Febuary) rounds
    1 minute at each exercise
    Tabata 2010 –20 seconds of work followed by 10 seconds of rest
      Air squats
      Row 400m
      Extensions (hip)
    kNees to elbows
      AbMat sit ups
      Lunges

    KB Class WOD: 3 rounds for time of: 40 Double Unders 30 Box Jumps, 24/20 in 20 Kettlebell Swings, 55/35

    CF Class WOD: Skill: SOTS Press

    Met-Con: 3 minute AMRAP of:

    3 Snatch Deadlifts (95/65)

    3 Hang Power Snatches (95/65)

    3 Overhead Squats (95/65)

    Rest 2 minutes and repeat for a total of 3 rounds.

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