"IRELAND"

4 Rounds for Time

15 Thrusters

20 Push-ups

30 Kettle Bell Swings

Overhead Lunges X Down & Back (the long way)

40 Sprinter sit-ups

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Here's a video that will have you practicing your DUBS all night long. Keep tryin' till you get it right!

W.O.D. November 28th, 2008

It's Friday.

T.G.I.F.

Another week coming to a close. And with that, can you say that you accomplished something new with your work outs?

I am talking about getting an extra rep in your Turkish get ups, or squeezing out a few more squats, or maybe smashing your previous best on the 250m row. What about cleaning up your diet one meal at a time?

Well, did ya?

Always remember, just getting to the gym is not enough. This does prove to be a challenge when every day life sometimes gets in the way, but it really pays off when you try to improve something every single time you work out. It doesn't have to be something worthy of Guinness Book of World Records, but it all adds up at the end of the day.

So, next time you are about to ask me why someone else is getting results and you aren't, think about whether you are pushing yourself to the limit. Cause if you aren't getting the results you want, you are the only one who can change that.

"There is no traffic on the extra mile."

W.O.D.

THE PYRAMID
You will start with 1 squat, 1 pushup and 1 situp. You will then proceed to 2 squats, 2 pushups, 2 situps…3, 3, 3 and so on. You will do this for 10 minutes. When the 10 minutes are up, finish the round you are on. You will then rest for 3 minutes. After your rest period, start at the round you finished on (ex. 13). You will then proceed to down the line 13, 13, 13….12, 12, 12….and so on.

Keep a fast pace, and rest only after the 10 minute mark.

Good luck and enjoy your weekend.