WOD-MOD Wednesday {wk 2}

Here is the second edition of WOD-MOD Wednesday! We are still taking ideas for different names. We need something about a workout and a meal.

WOD: 3 for 1 - what a deal!!

Warmup 
10-15 minute run followed by stretching!

EMOM= Every minute on the minute
EOM= Every OTHER minute 

#1
Tabata bike
8rounds of:
20seconds work 10seconds rest
EMOM for 10 minutes of:
5/5 Dumbbell (DB) or Kettlebell (KB) Snatches * see variation below
5 Burpees
1minute rest 

#2
Tabata bike
EOM for 10 minutes

15 DB or KB Swings (we used 30lbs) * (this is a great video on kettlebell swings)

10 Pushups
1minute rest 


#3
Tabata bike 
EMOM 10minutes:

5 sit ups, with weight (optional)

10 squats

10 situps (or 15 depending on how long it takes you)

....and you are D.O.N.E (after some stretching, of course!)

Notes:

•  The snatch is an advanced move, you can substitute dumbbell thrusters instead.
• With the three Tabata's, this is a looong workout. You can break the tabata's in half and just do 4rounds. Or maybe just do one set, rather than all 3. Work at your level - you get what you put in!
• If you don't have access to a stationary bike you can substitute sprints, jumping jacks or even running in place for the tabata's.

WOD-MOD Wednesday {wk 1}

I am sure you are wondering what on earth is WOD-MOD Wednesday?  Let me give you a little history.  About a year ago I was introduced to my WOD-MOD partner in crime, Meredith, through my best friend Sarah. (They are both crazy smart, pipetting all day in a lab trying to find cures to infectious diseases.)  Meredith and I have become great friends over the past year- our bond has definitely been fitness and food. She is just as crazy about working out and cooking yummy food as I am, she'll even go on 100 mile bike rides with me! A few months ago I invited Meredith to join me at the Y for a workout (WOD) and follow it by cooking up delicious meal (MOD) in "Leah's Kitchen" (an actual check in location on Facebook, thanks to Meredith!).  It instantly became a standing Wednesday date and as a result, we concluded we must blog about it. So, here the first post of many in the WOD-MOD series.

*Our title for this series is a work progress. Please post any title ideas in the comments. Thanks!

Snow Day WOD!

Snow on the roads is no excuse for not working out!

Because of the snow and ice on the road my car was going to stay parked all day.  Thus, I would be making no crossfit appearance or getting on my bike (outside at least) or going to the Y.  So, an at home WOD it would be. (WOD= Workout Of the Day)

The workout making process begins (I love putting workouts together!).  I really need to get on my bike so I knew I needed to incorporate that in.  I also wanted a total body workout.  As I was sitting down to start putting a WOD together I began wasting time on Facebook. Oh the joys of FB!  I saw a comment on my best friend Sarah's Facebook page. The comment referenced Bodyrock which Sarah had introduced to me awhile back.  Bodyrock is an awesome website that has loads of at home workouts with videos and breakdowns of all the exercises - such a great resource.  (Thanks for the introduction, Sarah!)