Workout of the Day February 22, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds

Wall Balls
Kettlebell swingn (or sumo deadlift high pull. see below)
Step ups
Push PressRow
Rest

1 Minute at each station. You can use a barbell or dumbells for the push press. Only do sumo instead of kettlebell if you're comfortable with that movement. Try 55-75#

Stretch and water

Alt WOD

Warm up. do head to toe joint mobility.

Part 1

Bike
2 Min warm up pace
11 Min Bike 30 seconds hard 30 seconds easy
2 min cool down pace

*** Rest 5-10 min***

Part 2

3 Rounds

1 Min Push ups
1 min kettle bell swing
1 min plank
1 min rest

For the kettlebell swing, just swing it to eye level