Workout of the Day March 18, 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 push ups
10 situps
10 squats
10 back ext

Part 2

30 min

Run 0.5mi or row 800M or bike 1.5mi or 4 min
4 manmakers
6 pull ups
8 dips

Don't go balls out. Keep a steady pace.
Stretch and water after.

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 situps
10 squats
10 back ext

Part 2

Bench Press

5-5-5-5

Keep it on the lighter side and focus on moving the weight fast.

Part 3

3 rounds

bike  3 min
rest/ walk to stairs
sandbag carry up & down stairs 3 min