Workout of the Day April 11, 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

5 push ups
10 situps
10 squats
10 back ext

Ensure to do a warm up pace on Part 1 and rest 5-7 min before starting 2

Part 2

10 Min sled drag

This part is a partner work. One drags than the other. Make it a weight that has you walking or marching, the key is to keep moving.

Then

10 min
5 manmakers
10 pullups

Then

10 Min sled drag

This part is a partner work. One drags than the other. Make it a weight that has you walking or marching, the key is to keep moving.

There is no break in between the different 10 min movements. Keep moving for the 30 min. The only partner part is the sled drag.

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

5 push ups
10 situps
10 squats
10 back ext

Ensure to do a warm up pace on Part 1 and rest 5-7 min before starting 2

Part 2

5 Min stairs with a sandbag

5 min
10 push ups
10 ring rows

5 min stairs with a sandbag

Choose an appropriate weight for the sandbag. There is no break between the different parts of part 2.