The Daily SWEAT: Your guide to fitness, daily workouts, and other useful info

Monday, May 16, 2011

WOD: 5/16/11

We're mixing circuits today with some boxing intervals.  Complete 10 reps of each exercise in a circuit and perform the boxing interval immediately after.  Rest 90 seconds in between sets and complete a total of five times.  Record time from start until completion.

  1. Pushups (modify on elevated bar or stairs if needed)
  2. Bent Dumbbell Rows
  3. Stepback Lunges (10 reps on each leg)
  4. Up Down Planks (elbow to hands, 5 on each arm)
  5. Squat and Press with Dumbbells
  6. Jumping Jacks
  7. Mountainclimbers (10 reps on each leg)
  8. Stationary Lunge with Biceps Curl (10 reps on each leg)
  9. Kettlebell Two-Handed Swing
  10. Kettlebell Oblique Rotation (10 reps on each side)
  11. Punches (100 punches as fast as you can- mix and match punching combos)
Remember to maintain form and stretch afterwards.  You should be very winded throughout the workout so be sure to utilize the 90 second rest and rehydrate.  Check in tomorrow for Tuesday's WOD!

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