Pirate Fit WOD January 5th, 2011

The Wednesday Workout Of the Day (WOD) is the first from our Alphabet Assault Series. Each letter of the alphabet has a paired exercise. When you spell out different words you get a unique workout. We thought we would kick it off with a couplet (double WOD) named "PIRATE FIT". We hope you are ready to "come aboard".

The first word in the series "PIRATE" is a circuit. Do all six exercises back to back for three rounds of 10 reps with no break.

"PIRATE"

• 3 Rounds of 10 reps
• For Time

P - DB Shoulder Press

I - KB Swing

R - DB Pirate Plank Row

A - Air Squat

T - Thruster (DB Squat to Press)

E - Sit Ups

Rx - Prescribed Weights

• Women DB 20 lbs KB 35 lbs
• Men DB 40 lbs KB 53lbs
• Scale weight as needed

WOD # 2

Workout or Walk the Plank - You have a choice you can stay onboard or walk the plank for an easy exit (read - QUIT). Still here... great now get your mind right because it is time to get "FIT". This terrible trifecta is a UNBROKEN Challenge. Do As Many Reps As Possible (AMRAP) until you have to take a break. Continuous reps only! Then take 30s and simply move on to the next exercise. Sounds easy right? Done as a circuit this builds extreme muscular endurance and the mental toughness to tackle even the "Kraken". Count up your total reps of all 3 rounds.

"FIT"

• 3 Rounds of UNBROKEN sets.
• Rest 30s between exercises
• Add up total reps completed

F - Goblet Squat

I - KB Swing

T - Thruster

Rx - Prescribed Weights

• Women DB 20 lbs KB 35 lbs
• Men DB 40 lbs KB 53lbs
• Scale weight as needed

Please remember to post your workout times, reps, weights and comments. We would love to hear from you.

Train Fun!