January 2014 WOD

nygiantschick

So for those of you who are now over your NYE hangover try this as your first workout of the Year- in honor of 1/1/2014:

Complete 7 exercises for 14 reps. In between each exercise complete 20 seconds of cardio like jumping rope or jumping jacks. Set your stop watch and see how long it takes you to complete 1 time through. Repeat as many times as you would like.

Burpees- 14 reps
Jump Rope or Jumping Jacks-20 seconds
Forward Lunges- Right Side- 14 reps
Jump Rope or Jumping Jacks-20 seconds
Forward Lunges- Left Side- 14 reps
Jump Rope or Jumping Jacks-20 seconds
Bridges- Lay on back and lift and lower hips keeping your shoulders on the floor-14 reps
Jump Rope or Jumping Jacks-20 seconds
Pull Up (or push ups if you do not have a pull up bar) - 14 reps
Jump Rope or Jumping Jacks-20 seconds
Deadlift w/dumbbells or barbell-14 reps
Jump Rope or Jumping Jacks-20 seconds
Russian Twist with dumbbell or medicine ball-14 reps
Jump Rope or Jumping Jacks-20 seconds

nygiantschick

completed this is 18 minutes