Workout of the Day June 19, 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
10 push ups
10 situps
10 squats
10 back ext

Part 2

6 min
10 Push press (dumbell or barbell)
10 Step ups

3 min rest

6 min
row, bike or run

3 min rest

6 min
12 wall balls
8 dips

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 situps
10 squats
10 back ext

Part 2

Bench Press
5-5-4-4-3-3
Add weight as you go through.

Part 3

4 Rounds
2 Min Sprint on the Bike
Max Effort Push ups
Rest 2 min