Workout of the Day July 8, 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

Run
21 Dumbell Thrusters
Run
15 Dumbell Thrusters
Run
9 Dumbell Thrusters

For the runs, run 2 times around 87 and 89 or 3 times around 88. A treadmill can be used and run 0.25 mi. A 2 min bike sprint can be subsisted. See vid below for the dumbell thruster. Remember to squat all the way.



Part 3

Tabata sit ups
20 on 10 off

Alt Wod

Same as above, but part 2 is different.

Part 2

Run bike or row
7 Rounds
1 min hard 1 min light

In any of the movements, just reduce the intensity, so slow down a tad.


Stretch and water