Category Archives for "WFP Workout Logs"

Friday 090211

30/15 x 5 rounds

A) Wall Ball
B) Line Jumps Slalom
C) KB Swings
D) Mountain Climbers
E) Battling Rope

FINISHER:
10 seconds of work / 10 sec rest
go for 5 min
A1) Supine Flutter Kicks
A2) Sit-ups
A3) Prone Flutter Kicks
then

10 seconds of each no rest for a total of 3 rounds
B1) center plank
B2) left plank
B3) center Plank
B4) Right Plank

1 Wednesday 082411

Sparta #2
4 Rounds for time

1) 10 Muscle-ups (Bar or Ring)
15 x Jumping Muscle-upsĀ  or 15 Pull-ups + 30 PB Dips (or box dips feet elevated)

2) Jump Rope 150 forward + 150 backward

3) Broad Jumps x 30 y

4) Run to Sit-up Station and back