Workout of the Day August 1, 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
7 squats
10 back ext

Part 2

10 Rounds
10 wall balls
30 Jump ropes

Rest 1:1

Remember to do a full squat when doing wall balls. Use the legs and hips to move powwerfully. It's all in the hips. If it takes you 2 min to complete, you rest 2 min.

Alt Wod



Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Kettlebell Breathing Ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Use 1 breath per rep as a rest period. So if you complete 6 reps, put the bell down and takes 6 breaths are your rest period, then on 7 do 7 breaths etc.

Part 3

4 Rounds
12 Push press
24 step ups