Thursday, 2 January, 2014

1
Jan

Thursday, 2 January, 2014

Pam and Lyle working hard.

Pam and Lyle working hard.

Workout of the Day:

MWOD:

Barbell Shoulder Smash: 2 Min each, Pg 266

Glute Smash and Floss: 2 Min each, Pg 300

WOD:

“The Filthy Fifty”
Complete 50 reps of the following for time:

Box Jumps

JumpingPull Ups

Kettle Bell Swings

Walking Lunge

Knees to Elbows

Push Press (45/ 35)

Back Extensions

Wall Ball

Burpees

Double Unders

3 Responses

  1. joe c

    Dang! Wish I was there for that one! On the road today tho. AM weightlifing DE front squats 10×[email protected]#125, with some PT and w/u thrown in. PM WOD in hotel: Run 1k, then 21-15-9 lat pulldown, med ball clean (#12), med ball criss-cross situp things, Run 1k. Then shoulder stability work – 3×10 DB [email protected]#50, 3×10 bent over row @#50, 3×15 [email protected]#50. now for a steak!