WORKOUT #1
Warm-Up
- Light jog 3-5 mins (or 800m)
- 10 Push-Ups
- 10 Jumping Jacks
- 10 Push-Ups
- 10 Jumping Jacks
Stretch
- Samson Stretch 1 min each leg
- Pigeon Stretch 1 min each leg
Workout #1 –
AMRAP-10 (record # of rounds + reps completed and DB weight to comments)
- 10 -Seated DB Press
- 10 – Air Squats (Watch video from instructional video tab)
WORKOUT #2
Warm-Up
2 Rds of the following for quality (slow and controlled)
- 10 – Inch Worms
- 25 – Jumping Jacks
- 10 Burpees
Stretch
- Samson Stretch 1 min each leg
- Pigeon Stretch 1 min each leg
- Calf Stretch 30 secs min each leg
WORKOUT #2
AMRAP-10 (record # of rounds + reps completed and DB weight to comments)
- 10 – Sit-ups
- 10 – Double Unders or 20 Singles (Jump Rope)
- 10 – Walking Lunges (no weight) -(See note below)
Walking Lunge Note:– Each step is 1 so your first step is 1, second is 2, etc.-Watch video for good & bad form:
Everyday Fitness & Movement 
Workout #1 – 9 rounds plus 13 with 10-pound weights. Liz
Workout #2 – 4 rounds.
workout 1 – 7 rounds + 5 (5 pound weight)
workout 2 – Farrah: 4 rounds + 30, Ryan: 5 rounds + 7
repeat wod #1
Farrah – 12rd (used 10lb weights for first 3 rds, 5lb weights for last 9 rds)
Ryan – 14rd (15lb weights)
Good job, Farrah and Ryan!
My Report:
Thursday: Ran 2.0 miles at 5.1 speed om TM; Friday: Riding; Saturday: Riding; Sunday; Ran Trolley Trail, 3+ miles; Monday (today); Rest Day.
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Looks as if we all excelled in our last WOD!