Wednesday 09.21.16

For time:
Run 1 mile
100 butterfly sit-ups
100 back extensions (superman or body surfers)
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Compare to 09.21.15

Post time to comments.


  1. 24:50
    2 rounds of 50 reps
    Inclined sit ups- arms crossed


    Had enough time to get in a 3 round arm circuit

  2. My quads are so freakin sore I can barely walk. Had to do something different today.

    AMRAP in 20 mins of
    20 push ups (on knees to floor)
    40 BFSU
    80 jump rope

    6 rounds + 11 PU

  3. Whenever I run a mile I time it separately so I can compare and I could not believe that today I beat my PR for the mile by almost a whole minute!!! I beat my old PR a second time on the second mile too! Old PR: 7:23

    Mile 1: 6:38
    Reps: 7:40
    Mile 2: 7:19

    Total: 21:37
    BFSU and body surfers straight through.

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