First pure class at Hyperfit

Warmup:

400m run

30-20-30 (30 squats, 20 rollovers, 30 overhead squats w/ PVC pipe)

Workout:

21-15-9 (finished only 21-15):

1 pood American kb swings

20# ball slams

burpees

5 sets (finished 4 sets):

20 ab mat situps

10 hand release pushups

Shoulder to overhead + burpees

Warmup:
5 min jump rope


Workout:
Modified 5/20 WOD: 20 shoulder-overhead @ 185# bb, 40 burpees, for time.

20 jerks @95# (8/4/4/4)
40 burpees (10/10/10/10)

Time: 10:06. Last time: (iPod screwed up, so no time)

25 decline situps.

Cool down:
Walk a mile home.

Shoulder to overhead + burpees

Warmup:
5 min elliptical

Workout:
Modified 5/20 WOD: 20 shoulder-overhead @ 185# bb, 40 burpees, for time.

11 jerks @115#
16 burpees
9 jerks @85#
10 burpees

(iPod screwed up, so no time)

Stretch + turnings kick + back kick on the heavybag.

Cool down:
Walk a mile home.