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Friday, July 12, 2013

Workout of the day (WOD) July 10 & 11 - #Bootcamp #Crossfit #Superior Health Care


July 10

 Warm up

 

 10 Body Weight Squats
10 Walking Knee hugs
50m skip 

 WOD

 


This was a great workout. We did 150 Stepups with 2 Burpees Every Minute On the Minute (EMOM)
My time was 8:01.  
After the workout we did  5 sets of 5 pullups.

 

July 11

Warm Up

 

 10 Flash Pushups
10 Pass Throughs
10 Reverse Pass Throughs

 

WOD


On this particular workout I did Rx2 with 10 Bench Dips instead of 20. I did a total of 4 reps in 20 mins.

20 mins AMRAP
10 / 20 Bench Dips
20 Sit ups
200m Run (.17) tredmill


Mobility

Tricep Pull
Cobra Stretch