Category Archives for "WFP Workout Logs"

Wednesday 091411

Partner Sandbag Workout

Bottom of bunny hill = 15 SB Rows each
Middle of hill = 10 squat thrust each
Top of hill = 15 SB C+P each
Middle of hill = 10 squat thrust
Bottom of hill = start over

Repeat for 45 min using 50# or 70# bag

Tuesday 090611

Sparta #3

Complete as fast as possible.

1) Run 1 mile (pepper-tree figure 8)
2) 30 x each arm 1 arm KB clean & Press
3) Run 800m (small lap)
4) 30 x Burpees
5) Run 400m  (gazeebo to 2nd light pole by sit-up station)
6) 30x  90 Deg JJ Muscle-ups – like body row to support position – no dip
7) Run 200m (gazeebo to 1st light pole)
8) 30y Walking Lunges (no weight / 12k Racked / 12k Overhead)