Tuesday, January 31, 2012

Oorah! Jen's B-day WOD

40 years ago today, Jennifer Bech Bernat was born.  I'd like to believe that on the day she came into this world, she didn't cry like normal babies. Little Jen raised her little baby fist in defiance and let out a mighty battle cry "OORAH" and then she did a burpee and a handstand. lol   If you know Jen, it's totally believable! *wink* To celebrate her birthday, her bestie Meg, came up with awesome kick butt WOD (workout of the day). It is my honor to do it, and she would like for you to do it too. Just to let you know these Crossfit Chicks go hard (love) so go in with your game face! No mercy! Mkay?  And, it would be so cool if you could  go wish Jen a happy birthday on her facebook page Women of Crossfit =Strong.  So with no further adieu, here is Jen's B-day WOD. You'll need: Jump rope, Weights, and a pullup bar... if you don't have a pullup bar, sub it with burpees! Don't have a jump rope? Mimic the movements.
  • 40 Kettle belt swings
  • 40 Situps with weights
  • 40 Single of double unders ( jump rope)
  • 40 Pushups (w/ a weight. optional)
  • 40 Plank to pushups
  • 40 Steps ups  or Box Jumps
  • 40 Pullups/ or knees to elbows/ or toes to bar

Kettle belt swings

Situps with weight

Single or double unders

Pushups with or without weights

Squats with weights (or without)

Plank to Pushuhps

Step Ups/Box Jumps

Pullups/ Knee to elbows/Toes to bar

1 comment:

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