Friday

Samson Streeeeeeeeeeeetch ...

Then
3 rounds
10 Push ups
10 Back estensions
10 Leg Lifts

The WOD
4 Rounds
Run/or Row 500 meters
12 KB swings
21 Sit Ups

Cool down stretch and hydrate.

Wednesday

Warm up
Streeeetch
and
3 rounds
Agility ladder drills


The workout
50-40-30-20-10 Rep Rounds for Time of...
Single or double unders (skips with a jump rope)
Pushups

Cool down stretch and hydrate

Monday

STREEEEEEEEEEEEETCH

Then
Warm Up
1000m row

Workout of the day
9-15-21
Ring dips
Pull ups
KB Swings

Then
STREEEEEEEEEEEEEETCH!

Jefferson H.S.

This turned out to be a great place to workout...they have a track...monkey bars...some tractor tires...i think i found my new location :)

Stretching
Samson stretch
Knee raises
cat stretch

Warm Up
2 rounds
agility ladder drills
10 push ups
10 sit ups

Then
3 rounds of pose running drills

Then the WOD
4 rnds
400m run rest 3 min

Rest 5-10 min

Then
8 rounds  4 punch combination
20 sec of work with 10 sec rest

Disposable Heroes

Watch and be inspired
Disposable Heroes WOD

10-7-2010

WOD
run 1 mile for time

I did it in 9min 14sec