Wednesday October 16th, 2013

CoreFit:

Four sets of:
A1. Dumbbell Push Press x 8-10 reps
Rest 45 seconds
A2. Single-Leg Romanian Deadlift x 6-8 reps @ 3010     http://www.youtube.com/watch?v=WAMBVWe65Qo
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+

Complete as many rounds and reps as possible in 8 minutes of:
Renegade Rows x 5 reps
Dumbbell Walking Lunge x 10 steps
Dumbbell Burpees x 5 reps

Use the same set of dumbbells for the entire workout. Jump with DBs at your sides on the DB burpee.

CrossFit:

4 sets of:
A1. Single-Arm Press x 4-6 reps each arm
Rest 90 seconds
A2. L-Sit Tuck to Extension x 4-10 reps   http://www.youtube.com/watch?v=XW9iOAF5tYg
Do the second piece of video in rings. 

Rest 90 seconds

+

" Power Elizabeth"
21-15-9

Power Clean 135/85

Ring Dips