Saturday Fun

Most of you know the young gent pictured above as Michael. As with most guys, he is addicted to simply picking up heavy stuff. Nothing makes a person feel better than hitting a personal record in weight lifting....well that is unless you are the proud father of a new baby girl. Be sure to congratulate Eileen and Michael as they welcome Mia Cassidy Dimino to their family.

Today's wod came to me I guess you can say in a dream....or dream like state. At about midnight last night, in the middle of a snow snow storm, begging for a bed after being up since 4:30 a.m. I came up with the following workout. It was more of a way to keep my mind off how tired I was so the more sick it was, the more it kept me entertained.

On the way to Ft. Wayne I told Carole I wanted to do something sick and something we haven't done in a while. I believe she said something to the effect of, "Don't make it too sick!" Well, today's wod was sic and fit that criteria. By the judge of the end of class it hit point spot on. And of all the days I did not have a camera.

WOD

"Painstorm Tabata"

One-arm DB Swings
Bottom squat hold
Plank Hold
Push-ups
Plank Hold
Back Extensions

For the first 16 rounds perform 20 seconds of as many one-arm db swings as you can. For the 10 second rest portion sit in the bottom of the squat position. Then right back into swings with the opposite arm. Continue switching arms for all 16 rounds. After the 10 second rest in the bottom squat position drop to the floor and hold the plank for 20 seconds. For these 8 rounds the rest consists of as many push-ups as you can. After the 10 seconds back to plank. The last 8 rounds consist of holding the plank for 20 seconds and the 10 seconds of "rest" consists of back extensions.

If you conduct the wod as required you should end up face down after it's all said and done.



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