April 11, 2013 Sam Mugavero

04/12/2013 – Team Work!

 

Congrats to our Tough Mudder-ers! 

The Tough Mudder competition was completed last weekend by Woodward Faculty and Boot Camp rockstars Mendy Trotter, Alisha and Shawn Stratton, and Dan Parsons (husband of WA faculty member, Jessica Parsons). Congrats on your great team effort and for completing a grueling test of physical fitness! You guys rock! 

 

 

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and MAX time Plank hold.

TEAM WORKOUT!

Find a partner and storm through the following fun!

Complete as many rounds as possible in 20 minutes

20 Squat Thrusts

30 Dumbbell Front Squats

40 Lunge Steps (each leg is 1 rep)

***Catch! One person performs a 100m Sprint while the other works on the movements. The sprints do not count toward your rounds. One person must always be sprinting. You can trade off however you’d like, but there needs to be someone sprinting at all times!

“AB”-ril Workout #12:

Perform after you have completed the warmup or at the conclusion of your workout.

35 Windshield Wipers (Floor)  (each side is ½ rep)

Post your rounds to comments.