Workout of the Day September 18, 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

10 Pull ups

10 squats
10 back ext

Part 2

Back Squat

Take 15 min to build to a challenging single rep.

Part 3

3 Rounds

Back squat 3 reps at 80-85% of the above

10-12 single arm dumbell rows

Part 4

Row Run or Bike

 Then:

3 Rounds

60 jump ropes

20 kettlebell swings

20 push ups 

17 min time cap

Distance on the row is 1000M, the run is 4 times around 87 and 89 and 6 around 88, or bike 1.5mi or 5 min hard.

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 Push ups
10 squats
10 back ext

Part 2

Bike 2 min

3 Sled Drags facing forwards 1 facing backwards

Bike 3 min

2 Sled Drags facing forwards 1 facing backward

Bike 4 min

1 sled drag facing forwards 1 facing backward

Bike 3 min

2 sled drags facing forwards 1 facing backward

Bike 2 min

3 sled drags facing forwards 1 facing backward

Load the sled up with at a minimum 1- 45# plat. Place 2 cones 20M apart. 1 time is a there and back.

Part 3

3 sets
 

30 Sec plank

30 sec side plank

30 side plank on the other side

90 sec rest