WOD’s for the Week

Ryan Banko has provided us with a WOD (workout of the day) for each day this week!

Monday
Endurance

3 rounds
Rest for exact amount of time required to complete previous interval
Run 200m
Rest
Run 400m
Rest
Run 600m
Rest

OR

27 Project – 2 mile run.

Tuesday
Rest

Wednesday
Strength

3 rounds
21-15-9x reps
Burpee
Pull-ups
Sit-ups

OR

27 Project – 3 mile run.

Thursday
Max out

Max rounds in 20 minutes
Run 400m
Max rep push-ups (note total push-ups each round)

OR

27 Project – 2 mile Run

Friday
Rest

Saturday – Training for the 27 Project? 5 Mile Run!

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