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Saturday 04/25/09 “Group Workout”

By 04/25/2009No Comments

Warm Up (2 Rounds)

  • 100 Meter Run
  • 10 Air Squats
  • 50 Meter Lunge
  • 50 Meter Mule Kicks
  • 10 Push Ups
  • 50 Meter High Knees
  • 50 Meter Backwards Run
  • 25 Sit Ups

* Yes – that is our Warm Up!!!!  2 Rounds of it.  Hence our Warm Up is harder than most Workouts.

Workout of the Day (WOD)

“Filthy 50”

For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

We had 14 Athletes Complete today’s Workout and would have had approx 20 if everyone could have made it.  Pics will follow once I get my computer glitch fixed.  John S finished in 19:10 and should have been competing in the Games Qualifiers this weekend.

109 139131 124 123 129 120122 121117 116 142 141 105

115 114

 

 

 

 

Steven