Workout of the Day August 2, 2015

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

7 Push ups
10 squats
10 back ext

Part 2

3 Rounds

8 Pull ups or Ring rows
10 Burpee box jump overs or step over
12 Push Press using a barbell or dumbells
14 Overhead Walking Lunge

Part 3

Accumulate 5 min of plank

* everytime you break, one lap around the hall (88 you're lucky on this one)

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. Alt Wod is the new name for the TB workouts.

Part 1

2 Rounds

10 Pull ups
3 Push ups
10 squats
10 back ext
 
Part 2 

3 Rounds

2 min bike

1 min farmers carry

1 min kettlebell swings

2 min bike

1 min time to plank as long as you can in that 60 seconds

1 step ups

2 min bike

1 min hang from bar as much as you can in that 60 seconds

1 min push ups 

This workout is to be kept between 60-70% effort. It's a longer one. This one we did a few weeks ago, but it was only 2 rounds.