Today marks the 1st day of our new Strength and Skill Focused programming but also marks the day of Lauren’s 40TH BIRTHDAY WOD!! Lauren’s actual birthday was 9/30/72 but we wanted to make sure she got to CELEBRATE with her Arenal Fitness family. In addition to this workout, Lauren had several of her own WODs to do that came wrapped up in a nice little gift. When given, she had to stop what she was doing and get right down to it.
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- WOD #1: 4 Rounds, 40 feet of Lateral KB Swings, 40 seconds of Ball Slams, drink 40 seconds before each round.
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- Nothing like some mimosa’s to start off the day…
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- No pics from WOD #2 so here is a picture of the actual workout
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4 rounds: 40 seconds of L-Sits, 40 seconds of Box Jumps, drink for 40 seconds before each round” />
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WOD # 3 used as a warm-up to the regular Birthday WOD
4 rounds: 40 seconds of L-Sits, 40 seconds of Box Jumps, drink for 40 seconds before each round
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- A little support from Murph…..
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- I need a drink…
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- Donna may be smiling but 40 seconds of L-Sits 4 times is no fun!
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- Like we said, it’s a DRAG turning 40, especially when you’re dragging Yvette AND the tire AND 40lbs.
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- Bella and Josh giving Lauren one of her Birthday WOD’s. Josh made it interesting by making Lauren eat a cupcake before the start. Thanks Bella for your creativity in wrapping the WOD presents!
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- WOD #5: 4 Rounds: Lift 91 lbs (total of 19+72, the year Lauren was born) ground to overhead for 40 seconds, 40 seconds of Bastards, drink 40 seconds before each round
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- onto the beer…..
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4 Rds: 40 seconds of Jumping Lunges, 40 seconds of Burpees” />
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Lauren’s WOD #6: Joined by her son
4 Rds: 40 seconds of Jumping Lunges, 40 seconds of Burpees
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- CF AND KB WOD Postings
CF AND KB Class WODs:
Warm-Up:
40 Jumpropes
40 Mountain Climbers
40 Sit-ups
40 Jumpropes
1. Back Squats for Bunney’s Birthday
3×5 – 75-85% of max
2. “DIRT” – because Lauren is older than Dirt!
D – Drag (tire), 40 meters because it’s a drag turning 40, 70/40lbs
SplIt Jerk, 40 reps, 75/55lbs
R – Russian Swings, 40 reps, 55/35lbs
T – Touch and Jump, 40 reps 15 cm high
3. 9 rounds
30 Second Sprint
19 Second Plank Hold
72 Seconds rest in between
