Workout of the Day May 5, 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

*** couch stretch ***

Part 2

Back Squat
 5-5-5-5-5

Part 3

21-15-9-6-3

Dumbell Push Press
Goblet Squat
Burpee

Do 21 of each movement, then 15, then 9.....
Use a kettle bell for the goblet squat. Choose the appropriate weight for the dumbell push press.

Alt WOD

Part 1

3 Rounds
10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

 Part 2
Back Squat
5-5-5-5-5

Part 3

7 Rounds

In 2 min
Bike or row sprint for 60 seconds
7 Push ups
7 sit ups

In the 2 min, sprint for 60 seconds, and then with the remaining time perform 7 push ups and 7 sit ups then rest remaining time in the 2 min. Make the transition from bike to push ups quick! If you end up with less than 15 seconds rest, cut the number of push ups and sit ups to 5 of each.