Wall Ball and Cycling Workout Day 3

Erik grinding away at the 30/30’s.

WOD (2/9/10):

Wall Ball 1 x 100 for time

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SDHP x 6

Box Jump x 10

Floor Press x 6 each side

4 Rounds

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Core Focus:

BJK x 100

AJK x 30

SRT 2 x 40

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Cycling Workout Day 3

30/30 Interval for 15 minutes

-Thirty seconds of all out sprint and then thirty seconds of easy spin.

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Weighted Lunge x 20 each leg

Plate Push x 10 yards

Weighted Sit Up x 10

Dead Lift (medium weight)

6 Rounds

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2 Responses to “Wall Ball and Cycling Workout Day 3”

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1 Eliot Reynolds
02/09/2010 at 10:13 AM

First day back and this is what you treat me with? Wow! I feel very missed! Can’t wait to get back Joel (smile)!

2 basicsogden
02/09/2010 at 12:48 PM

I promise to make the dead lift plate push etc easy. The bike…you must suffer;)

BASICS Ogden