Crunchy Green Health Nut

Warm Up 400m Run (.25) 20 Back Extensions 10 Push Ups 10 Plow Stretches Skill/Strength 3 Rounds 10 Romanian Deadlifts (10# DB or 45# bar) Bootcamp WOD 100 Box Jumps (for time)    Rx2: 200 Stepups EMOM - 2 Burpees *EMOM= Each Minute On the Minute Times: Tracey 8:16 Julia 8:24 Donna 8:54 Lisa 9:23 Carol 8:25 Post WOD Stretch Bike Stretch Sprinter Stretch Calf Stretch Cash Out 20 Russian Twists 30 Flutter Kicks

Friday August 9 WOD Warm up  .25 run 3 Rounds not for time:   200m Run (.17) 20 Supermans 20 Back Extensions  Practice Box Jumps. WOD 1 min. Max Rep.  2 Rounds. Pushups   Rest 1 min Situps   Rest 1 min Squats   My personal time: Pushups Rnd 1:   37  in 1 min Rnd 2:  39  in 1 min Situps Rnd 1:  22 Rnd 2:  28 Squats: Rnd 1:  31 Rnd 2:  34

Workout of the Day (WOD) July 2 warm up WOD Warm Up 400m Run (.25) on Tredmill 20 back extensions 10 Inchworms WOD  I did Rx2 (only 1 round) 800m Bike (.50) 80 Bodyweight Squats 400m Run (.25) Tredmill 40 Flash Pushups Rx1  2 rounds Rx2  only 1 round Workout of the Day (WOD) July 3    This was quite the workout!. We had 2 person tag teams and did as many repetitions as posible in 10 mins. It was intense :-) 1 person does bag drags the length of room and back - 1 point 1 person does sipups - 10 points. Workout of the Day (WOD) July 5 points per round Warm up  400m (.25) tredmill 20 back extensions 10 pushups 5 inchworms WOD I found workout fun tonight. It was a very good workout and I enjoyed it. We did 12 minutes as many repetitions as possible (AMRAP) 50m run/walk (around inside perimeter of gym)  1 burpee 50m run/walk 2 burpees 50m run/walk 3 ...