Crunchy Green Health Nut

Warm Up 400m Run (.25) Walking Toe Touch Walking Figure 4 Walking Quad Pull 10 Pass Throughs 10 Overhead Squats   Skill/Strength  5 min EMOM 5 Push Press Bootcamp WOD TABATA - 4 exercises, 20 secs work/10 secs, 6 rounds each Body Weight squats Push ups Walking Lunges Push Press 5# Post WOD Stretch Hamstring Stretch Figure 4 Plow Streth Bike Stretch Cashout 3x10 Knee raises (Roman Chair)

Monday oct 21st Warm up 400m run (I lost track of time and did .45 mi instead) 3 rounds 10 sit ups 10 squats 10 leg lifts ( lay flat on back, lift both legs together at 90 degree angle) 3 sets max effort push ups 30 secs on 1 min off ( I did 12, 11, 11) WOD 10 rounds 30 secs Walking lunges 30 secs Ski jumps Finish with 1 lap around building (1/4 mi)

Mon. Oct 7 Again I was not at the gym on Mon Oct 7, but thanks to my friend Trish who sent me the workout! Bootcamp 12 min AMRAP 200m Run (.17)  20 Front Squats 10/5  20 Back Extensions 10/5 *200=20 reps * 1 Round= 60 reps Rx2 Trish: 3 rnds 400m run 100m walking lunges 30 body wt squats 30 back ext End w/ 400m Run

Tuesday September 3rd- WOD Warm Up 20 Back Extensions 10 Pass Throughs 10 Leg Swings (Front/back & Side/Side 50 Jumping Jacks  WOD - "LOREDO" "Loredo" 6 Rounds for time with 30 min time cap 24 Squats 24 Push ups 24 Walking Lunges 400m Run Cash Out 50 Hollow Rocks (Lay flat on the floor with arms extended over your head and rock back and forth, works out your core/abs) My personal workout time was 4 Rounds plus 24 Squats plus 24 Push ups in 30 mins.

WOD August 26 Warm Up 400m run (.25) 30 Back Extensions 20 Air Squats 10 Flash Push Ups  Strength /Endurance 8 rounds of Air Squats I did an average of 8-10 squats per round WOD 12 min AMRAP (my personal time was 12 rounds)   5 Sit up 7 Back Extensions 9 KB Swings      Stamina 400m Run 50 Walking Lunges