WOD| Friday, February 1st 2013

Hey everyone!

For this Friday's workout we are doing something a little different and "fun" ;)

WOD:
"Luck of the Draw"

3 Rounds, 3 Exercises, 10 Reps

**athletes will draw 3 cards for each round, each number will represent a different exercise**

WOD| Friday, January 25th 2013

With all of the people being gone this week for IMEA & NAMM, we came close to not having a workout! But alas we will be having one after all! Here is your Friday Fun (it's ab-licious!):

WOD*:

2 RFT

15 V-Ups

15 Situps 

15 Flutter Kicks (2-count)

15 Scissor Kicks (2-count)

15 Hollow Rocks

15 Oblique Crunch (each side)

*For those wanting to do this at home or away here are some diagrams/videos for each exercise:

Hollow Rock:

WOD| Friday, January 18th 2013

As you all may have saw in my message, we will NOT be having PM Fitness on Friday 01/18/13. For those who are feeling extra motivated here is a WOD you can do at home.

WOD:

3RFT

40 Single Jump Ropes -OR- Jumping Jacks

30 Situps

20 Squats

10 HR Push-Ups/

Modification=10 Supermans 

~ Rest exactly 2 min between each round ~

How to do Superman Exercise:

For those feeling ambitious and if you have the equipment:

Alternate WOD:

3RFT

50 Double Unders (200 singles)

40 Situps

30 Air Squats

20 Chin-Ups (underhand grip)

10 HR Push-Ups

~ Rest exactly 2 min between each round ~

Home WOD 01/14/13

Hey everyone! Hope you had a good weekend, this post will be my first of hopefully many optional "home WOD's". Take what you want from these posts, they will be here for you if you want to do them. Don't forget to warm-up beforehand! 

Home WOD| Janruary 14th, 2013:

10-9-8-7-6-5-4-3-2-1: Sit up

1-2-3-4-5-6-7-8-9-10: Squat

Do the first motion counting down, and the second motion counting up. 

(Ex. 10 situps/1 squat, 9 situps/2 squats, 8 situps/3 squats....)

Feel free to post your times/questions in the comment section! 

WOD|Friday, January 11th 2012

Hey Everyone!
I am trying something new with PM Fitness, I will be running a blog instead of posting the WOD's on Facebook. We've had guests in the class that want to follow along, now the information is open for everyone to view and share. I will also keep up best I can with  WOD's and tips throughout the week for people who want to do extra stuff at home.

Feel free to leave comments in the blog of your times if you choose to do any of the home WOD's!

HOME WOD:

5 min AMRAP (as many reps possible) 

Single Jump Rope

-OR-

Double Unders

Tip: Put music on while you are jump roping to help keep pace. 

WOD|Friday, January 11th 2012:

PM Poker