Workout of the Day May 29, 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
7 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds
Row Bike or run 50 calories
15 elevated push ups
100 jump ropes

For the calories, do the cardio till the machine says you've done 50. For the elevated push ups, put your feet on a bench and push up.

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

Back Squat

4-4-4-4-4

Part 3

Walking lunge carrying dumbells
6-6-6

do 6 total steps

Part 4

Bike
3 min light
9 min 30 hard 30 easy
3 min light bike