WOD’s May 23 & May 24   1 comment

Workout of the Day for May 23:

A. Brickyard Trail: 3-mile 20 lb. ruck run integrating 1.8 mile 300 ft vertical ascent and descent with 12 stations of push-ups (max), reverse dips (max) and flutter kicks (max) at each station.
B. Harriet Island:
Cycle 1: Pull-ups (1, 2 … 2, 1) & Sit-ups (max)
Cycle 2: Chin-ups (1, 2 … 2, 1) & Sit-ups (max)
Cycle 3: Dips (1, 2 … 2, 1)

Workout of the Day for May 24:
South Family YMCA
A. 600 yd swim with combat swimmer’s sidestroke, fins and three intervals (3 x 200 yds) with 20 push-ups and 30+ sit-ups after each interval.
B. 400 yd swim with combat swimmer’s sidestroke, fins and three intervals (3 x 400 yds) with 20 push-ups and 30+ sit-ups after each interval.
C. Planks (center and alternating sides) and dips.

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Posted May 24, 2011 by Tom Delaney in Uncategorized

One response to “WOD’s May 23 & May 24

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  1. This workout is a strength and endurance builder. Way to go!

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