Misfits 2/8 -2/13

Misfits, 

Monday, 2/8: WOD see below

Tuesday, 2/9: meet at our house for a indoor bike ride 8:30 a.m.

Wednesday, 2/10: Meet at the Vaughan Center for sprint work 9 a.m. bike to follow at our house

Thursday, 2/11: WOD see below

Friday, 2/12: bike / strength training our house 515 E. Lee Street, Plano 8:30 a.m.

Saturday, 2/13: Swim on your own, bike at 11:30 our house. 

WOD #1:

"Ultimate Run"

-Run 5 min. at 5 mph

-Run 5 min. at 6 mph

-Run 5 min. at 7 mph

-Run 5 min. at 8 mph

-Run 5 min. at 9 mph

-Run 5 min. at 10 mph

(How far can you make it?)

Followed by: 

-50 body weight squats

-50 pushups

-50 situps

-50 pullups (assistance as needed)

All 50's can be broken up as needed

WOD #2:

Run one mile warmup

"Kettlebell HELL"

Tabatas of the following:

-swings

-snatches (alternating sides as needed)

-shoulder press (alternating sides as needed)

-floor press (two k. bells)

Run a mile

Tabatas of the following:

-swings

-cleans (alternating sides as needed)

-crunches holding a k.bell

-windmills (split tabata in half each side)

Run a mile cooldown

*Tabata: 20 seconds all out effort, 10 seconds complete rest = 1 of 8 sets. Complete 8 sets of tabata for each exercise before moving to the next exercise. Each exercise should take approx. 4 minutes. 

For questions on specific exercises consult the INTERNET.

Peace out,

Kristen and Al