Wednesday Sept. 5th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
25 jumping jacks
2-20 yard sprints


Metcon:
Five rounds of:
3 vertical jumps (close to max height)
3 squats, or walking lunges
3 longs jumps (max distance per jump)


note- use arms to dig in for help with thrust on jumps   


If you want an after burner, scroll down...

Performance/Intermediate:

Warm up:
Stretch
Work leg mobility/flexibility
Practice handstand holds, free or against wall


Strength:
Rest


Metcon:
For time:
21-15-9
65# Thrusters
Burpees


note- warm up with bar and feel out the weights that you want to use to tackle on the workout.  Be careful those burpees will sneak up on you. Wanna go hard, add more weight.

-thruster reference with Chris Speallar in India
http://www.youtube.com/watch?v=Xg3ZcHAj-Oc


After Burner:
Max reps in 2 minutes of:
plank to push-up


Post weights and times.