Shoulder Press
Today’s Strength W.O.DShoulder Press
3-3-3-3-3
Optional W.O.D
5 Rounds
Run 200m
10 KB Swings
10 Burpees
O.H. Walk/Squats/Double Unders
Today’s W.O.D3 Rounds
100m Overhead walk w/ bar
50 Squats
50 Double Unders
Back Squats
Today’s WorkoutBack Squats
3-3-3-3-3
Optional WOD
10 Min AMRAP
200m Row
10 Push-ups
K to E/Mountain CLimbers/Sit-ups
Today’s W.O.D6 Rounds
6 Knees to Elbows
12 Mountain Climbers
18 Sit-ups
Guest Day & Breakfast
Partner W.O.DRow/Run Relay
4 Rounds
#1 rows 200m (#2 rests), then #2 rows 200m (#1 rests), when #2 finishes, #1 sprints 200m (#2 rests), then #2 sprints 200m (=1 round)
At any time during the workout, random exercised will be yelled out, & the person resting must complete the exercise (ex.) 10 Burpees
Power Cleans/Run/Box Jumps
Today’s W.O.DAMRAP 15 Min.
20 Power Cleans
Run 400m
15 Box Jumps
Shoulder Press
Today’s StrengthShoulder Press
5-5-5-5-5
Optional W.O.D
2000m Row
Burpees/KB Swings
Today’s W.O.DBurpees 1-2-3-4-5-6-7-8-9-10
KB Swings 2-4-6-8-10-12-14-16-18-20
Tough Mudder
Tough Mudder Participants…get ready to start training!
Training and Prep is on the board in the gym or you can get it from http://toughmudder.com/training-prep/
This 16 exercise circuit is recommended to do 2-3x/week, Tuesdays & Thursdays would be a good time to do this instead of doing the optional workout. Also as a group, we will be running the tower at Pena Adobe on Sunday Mornings (will be posting what time)!
**There will also be a board for all participants to track how many times per week you do the 16-exercise circuit or run the tower…So don’t forget to update that each week!
Pull-up Competition!
Today’s StrengthBack Squats
5-5-5-5-5
Optional W.O.D
As many pull-ups as possible without breaking…
This W.O.D is in preparation for a competition we will be having on July 8th! If you do not wish to compete, spend the next month practicing and see how much you can improve or if you are still on a band, make it goal to either switch to a harder band or work on getting your unassisted pull-ups down!
