Wednesday, May 29, 2013

Workout of the Day GHD 4 rounds NOT FOR TIME 10 sit ups 10 hip extensions then Buy-In: 250m Row 40 OH lunges (45#, 25#) 30 ball slams 20 hand release push ups 10 on top of plate burpees Buy-Out: 50 DU’s then Ring Support Reverse Tabata 10s on 20s Rest 8 Rounds

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Friday, May 24, 2013

Workout of the Day 10 minutes to find max box jump height 3 attempts to find max broad jump distance then 15 minute AMRAP Pyramid of… 50 DU’s 50 Ab mat sit ups 1 rope climb 40 DU’s 40 Ab mat sit ups 1 rope climb 30 DU’s 30 Ab mat sit ups 1 rope…

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Wednesday, May 22, 2013

Workout of the Day Strict pull ups 4 sets of max # of reps then “Air Force” (95#, 65#) Complete the following: 20 thrusters 20 sdlhp 20 push jerks 20 oh squats 20 front squats **Every minute on the minute complete 4 burpees :)** then Shoulder Mobility

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