OCT 5, 2016 WAWA: Favorable Fives!

This week’s WAWA is non-running focused!  Meet downstairs in the Cornwell Center (basketball court) ready to go at 5:40 am!

We’ll be done right around 6:30 am.

The WAWA is titled “Favorable Fives” and we’ll be doing four stations, each with three exercises with reps of 5, 10 or 15 repetitions.  Each station will be 5 minutes long.  Participants will have a brief break….like 30 seconds….in between stations.  One rotation is 20 minutes plus breaks.  We’re planning on two rotations!

Confused yet?

Don’t worry.  I’ll handle all the math in the morning.  Here’s a summary of the stations, subject to last minute changes, of course!

Station 1:  Core

  • Bench Dips (5)
  • Riser Jumps (10)
  • Crunch to Boat Pose (15)

Station 2:  Dumb Bells

  • Plank Up Downs (5)
  • Dumb bell Supine Chest Presses (10)
  • Dumb bell Squats (15)

Station 3:  Kettle Bells

  • Kettle Bell High Pulls (5)
  • Kettle Bell Half Get Ups (10 reps, 5 on each side)
  • Kettle Bell Swings or Deadlifts (15)

Stations 4:  Medicine Ball

  • Burpees (5)
  • Wall Balls (10)
  • Pylo Pushups off the Wall (15)

See you in the morning!

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart