Workout for Wednesday July 8th 2009



Hump Day Workout! I love my Wednesday workout. I hope you all are ready for this one.

Warm up: 10 fifty yard sprints, increase each one by 10%. 1st one at 10% 2nd one at 20% ect.. the last one will all out at 100% effort.

Workout: 3o reps 25 LBS Barbell Russian Twists,
30 sit ups
30 pull ups ( if you need to scale use a band or jumping pull ups)
Run 800 meters
Do this Circuit 3 times and record your time.

If anyone wants to video their workout and submit to me i will post on the site.

Word of the Day: Succeed: What is it that you want to succeed at?

13 comments:

  1. I am too tired from yesterday 2 wods! I will use today as my rest day... Looking forward to this work out tomorrow!

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  2. Michael (Laura's boy toy) 30:27

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  3. Michelle B - 13:48

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  4. Nate A. 27:27 for the whole 3! Whoooo!

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  5. Michelle B - 33:48 but I hiked 6 miles with Rebecca before. She's the bomb!

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  6. Susan Martinez- time 34.13 plus a hike Rebecca kill us.

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  7. Amy Crawford - 34.37 Whoo hoo

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  8. Ijoined Rebecca's might boot camp, did 2 rounds in 42.14!!! Yeah!!
    Kim

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  9. Wed 7/7/2009 43 min
    pull up bar 10 rounds
    sit up 30 2 x last set 15
    walked 800 m 3 times was able to run down 1/2 way

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  10. Caryn
    43:27

    This was very hard !!!!!

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  11. Ive been switching every other day doing Joes workouts and crossfits workouts, both sites are great, both workouts are great, love the site Joe keep it up!!
    Tyler

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  12. wow what great times today! You all are doing great! Can't wait to get back up to teach a class again. Keep up the great work! Thxs Rebecca for pushing them :)

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