Workout of the Day August 6, 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 push ups
10 squats
10 back ext

Part 2
5 Rounds
Alternating every minute
10 Pullups
10 Push Press
20 Calorie Row

So, for this, start the first minute and complete 10 pull up. Once you complete the 10 pull ups rest the rest of the minute, so if it takes 20 seconds you are resting 40. The next minute do the 10 push press, try a barbell with this if you could. The next minute do a 20 calorie row. There is no rest between the rounds, do the work work quickly to get a longer rest period.

Part 3

Tabata core
8 Rounds
20 on 10 off

I want you guys to try a hollow rock hold for this, if that's not gonna work, do sit ups. You can make this easier by bending the knees and bringing your hands down to your sides. Try to have no gap between the floor and the lower back






Alt wod

Part 1

3 Rounds

10 Pull ups
10 situps
5 squats
10 back ext

Part 2
5 Rounds
Alternating Movements each min
10 Push ups
10 Squat
30 Second sprint on the bike

Complete the work in each min. Rest till the next min once the work is done.

Stretch and water. Yaaaaaaa