WOD - October 12, 2013

Orange Theory was awesomely exhausting today!  And I shockingly remember everything we did - sometimes it's all a blur! lol

• Treadmill.  
• About 26 minutes - alternating between 5.5mph (my base pace), 7.0mph (my push pace), and 8.0mph (my 'all out' pace).  I went probably 2.7ish miles.  I was proud that I never stopped running...even during my active recoveries I stayed at base pace!
• Row Machine.
• 700 meters in 3 minutes.
• Weight Room with 10lb dumbbells.
• 12 reps deadlifts + upright row
• 12 reps (6 each leg) lunge holding dumbbells
• 12 reps squat (dumbbells by shoulders) + shoulder press
• Repeat the exercises above for 14 reps each exercise
• Row Machine.
• 300 meter row
• 15 reps (each side) jump lunges
• 200 meter row
• 10 reps (each side) jump lunges
• 100 meter row
• 5 reps (each side) jump lunges
• ***At this point my legs were officially jell-o!!***
• Weight Room with SBT Bands.
• 14 reps bicep curls
• 14 reps chest press
• 14 reps triceps extension
• Repeat the exercises above for 16 reps each exercise
• So then we all thought that was that and we were done - well, we were wrong....SURPRISE - 3 minute plank!!!  And if your knees touched the ground you did burpees for the remaining time.
• I DID THE PLANK FOR 3 MINUTES!!!!!!!!

I left feeling like a million bucks!  And now I'm going to put the little guy in for a nap, take a quick and totally necessary shower, and relax!  I think I deserve it :)

What's your #WOD for today??