Saturday, July 12, 2008
Girl Power
Workout of the Day
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
Post rounds completed to comments.
(substitute 4 pullups & 4 dips for each muscle-up)
From the new, toy, a Flip
whats a hip extension? whats a sub for glute hams if no equipment? how high is up?
Posted by: roy | July 12, 2008 at 08:05 AM
Hip extension is performed on the glute ham developer. Substitutes are good mornings or romanian dead lifts. Up on pull-ups is chest to bar.
Posted by: Dan MacDougald | July 12, 2008 at 08:16 AM
cool, thanks again.my guys were impressed beyond belief with you guys.one quote from davis.."i got mad respect for you if you go thru this and come back everyday for more"..
if they only knew.....
Posted by: roy | July 12, 2008 at 10:05 AM
Roy,
You need to bring them to a challenge...
Posted by: Heidi_CFATL | July 12, 2008 at 12:50 PM
need to improve runnin soooo
300 meter hill sprint(think long yoga hill)
15 pushups
25 squats
complete as many rds in 20 min
got 4 rounds but did wo in swat gear.as i went to my knees pukin i heard a little leauger at the field next to my hill say"dad, is the policeman gonna die?"
Posted by: roy | July 12, 2008 at 12:52 PM
It was a great first 7 days over here at CFRx, missing you guys like crazy though!! Hope all is well
12 Lunges
15 GHD Situps
15 GHD Hip Extensions
15 Pull Ups
15 Ring Dips
6 Rounds
- 2 Pull Ups
- 15 Ring Dips
Posted by: Damon Mosley | July 12, 2008 at 01:08 PM