Workout of the Day February 27, 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
5 push ups
10 situps
10 squats
10 back ext

Take 3-5 min between part 1 and 2

Part 2

"Rescue Me"

4 Rounds
0.25 Run or 400M row or 1mi bike
Burpees

Rest 3 min between rounds

So, this is a partner workout. While 1 is running, the other will complete burpees till they finish running. Then you switch roles. Each Partner will do 4 rounds. Rest 3 min after each parner does both burpees and run. The faster you run, the less burpees your partner has to do.

If there's no distance measuring tool on your bike, bike hard for 2 min. If you don't have a partner, do burpees as long as you run for.

Part 3

If there's time: Tabata core. 8 Rounds 20 on 10 off

Alt WOD
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 squats
10 back ext

Part 2

Bike
2 min at a warm up pace
16 min at 30 seconds hard, 30 seconds light
2 min at a cool down pace

Part 3

Tabata Sit ups
8 Rounds
20 Seconds on
10 seconds off

Stretch and water. Yaaaaa