Friday - 6/4/10

"Friday mostly Fun Day"
5, 4, 3, 2, 2
Dumbbell Bench Press
Dumbbell Row

AMRAP 20 minutes of:
100 double unders
90 jumping jacks
80 sit ups
70 push ups
60 pull ups
50 box jumps
Remainder of time do:
50 meter sled sprint 100#/75#
50 meter bear crawl
(score is rounds of sled and bear crawl)

No Gym WOD:
100 tuck jumps
90 jumping jacks
80 sit ups
70 push ups
60 rows (pull ups/inverted rows)
50 box jumps
40 meters out and back bear crawl
30 weighted throws (find something and throw it!)
20 burpees
10 meters out and back broad jump

(if you're feeling feisty, go back up, 10-100!)

Notes:
Just go all out today, thats the point of the Friday workouts!  With the No Gym WOD, I have been posting up lots of pulls and jumps and so on.  I think it's about time to get outside, wherever you might be, and find a good pull up bar.  A door, a tree branch, a table, the list can go on, just find something firm and use it.  As for box jumps, just use a chair if that's all that's around.  You can always use your bed too, it'll work a ton of stability.  The other day, I used a set of stairs, and just jumped to the third step, it was brutally great!

Be prepared for dips next week!  A couple chairs will work perfectly for them.