HT Fitness WOD’s for July 10 & 11, 2011   Leave a comment

Here’s what I did for workouts of the day (WOD’s) on July 10 and 11:

JULY 10 PM: GOLDEN LAKE (CIRCLE PINES, MN)
1.5K swimming with fins (combat swimmer’s sidestroke)

JULY 11 AM: HARRIET ISLAND (SAINT PAUL, MN)
a) 3K trail and hill ruck run with 25 lbs
b) Pull-ups: 1,2…2,1
c) Chin-ups: 1,2…2,1
d) Close grip pull-ups: 1,2…2,1
e) Commando pull-ups: 1,2…2,1
f) 2 mile ruck run with 40 lbs
g) MARSOC Short Card:
1. 30 Push-ups
2. 30 Squats with 20 lb overhead dumbbell press
3. 30 Crunches
4. 10 Eight-count burpees
5. 30 Wide push-ups
6. 30 Mountain climbers
7. 30 Flutter Kicks
8. 10 Eight-count burpees
9. 10 Diamond push-ups
10. 30 Star jumpers
11. 30 Back extensions
12. 10 Eight-count burpees
13. 20 Push-ups
14. 30 Lunges with two 8 lb dumbells (overhead, shoulder, waist)
15. 30 Hello Dollies
16. 10 Eight-count burpees

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