Do-it-yourself Sunday WOD

Hi! I'm out of town this Sunday; if you'd like to do a Sunday WOD, I guarantee this will kick your butt. It's simple to do, too.

You'll need running shoes and a stopwatch.

warmup your running legs, trunk (core) and pushup arms and shoulders.

For time:

6 rounds:

run 400 meters

25 burpees

That's challenging for the fittest people on the planet.

For mere mortals, here are scalings. Choose so that you can workout with intensity and still do a workout the next day. The scalings and categories are from Crossfit BrandX. I did the buttercups; it was tough.

Big Dawgs:
As rx’d

The Porch:
6 rounds for time of:
Run 400 meters
15 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

The Pack:
4 rounds for time of:
Run 400 meters
15 Burpees

Puppies:
4 rounds for time of:
Run 200 meters
12 Burpees

Buttercups:
3 rounds for time of:
Run 200 meters
10 Burpees

What's a burpee? take a look:
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv

If you like, do the workout where I did it. Downtown Houghton, start at the back end of the public library on the grass. Three light posts away is 200m; 400m is just shy of the gazebo thing. Run to one end, do the burpees, run back and do more burbees, rinse and repeat. ; )

You can do it!

Ciao,

Charles