Misfits 3/8-3/14

Misfits,

Monday, 3/8 swim on your own, meet at the Wade's for an outside run at 10 a.m. plan on an hour run.

Tuesday, 3/9 swim on your own and meet at the Wade's for an indoor bike 10 a.m.

Wednesday, 3/10 WOD #1

Thursday, 3/11, run at 8:30 a.m. followed by indoor bike ride, run subject to change dependent on weather.

Friday, 3/12, long steady state indoor ride meet at 8:30 a.m. at the Wades

Saturday, 3/13 WOD #2

Sunday, 3/14 Rest day / active rest day

WOD #1 (constantly moving fast-paced workout)
Run a mile
1 minute wall sit
Run 1/10th of a mile
30 kettlebell swings
Run 1/10th of a mile
10 kettlebell clean and press each arm
Run a 1/10th of a mile
10 kettlebell snatches each arm
Run 1/10th of a mile
30 kettlebell floor presses
Run 1/10th of mile
10 kettlebell windmills each side
Run a 10th of a mile
15 kettlebell bent over rows, each side
Run a 1/10th of a mile
10 kettlebell warrior rows each arm
Run 1 mile cooldown

WOD #2
"Tabata treadmill"
Run 1/2 mile warmup
Tabata run (flat)
Tabata run hill minimum 8%
Tabata backwards 6% incline, pace you can maintain
Tabata run flat
100 pushups
100 situps
100 squats
Run 1/2 mile cooldown

Have fun,
LOVE AL AND KRISTEN