Workout of the Day October 12, 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 3 Push ups 10 squats 10 back ext

Part 2

In 20 min
Back Squat

Build to a challenging set of 5. After heavy set of 5 drop, -10% of that load for 2 more sets at -10%.

Part 3

50 Push ups
Run
30 Kettlebell Swings
Run
50 Push ups
Run
30 Kettlebell Swings
Run

For the run go 2 times around 87 and 89 or 3 around 88. Or on the treadmill for 0.25 mi or 500M row


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 squats 10 back ext

Part 2

25 min

2 min bike sprint
2 there and back Farmers Carry (heavy)
20 Push ups
20 Walking lunge steps

Part 3

3 Max effort Planks