Monday, 21 January 2013

Back from Okinawa!!

Warm Up:
Do this twice
400 m run
10 sit ups
10 push ups
10 pull ups
HMD x 2

Met Con:
12 minutes AMRAP
200 m run with one sand bag in each hand
10 clean and jerk

0900, Wed, 2 January 2013

Get rid of that extra holiday jiggle, time to do some work!!!!

warm up

Strength:
Press
5 x 5 x 5 x 5

Every minute on the minute for 10 minutes perform 3 pull ups and 5 sit ups

Met Con:
3 minute AMRAP of Burpee box jumps