9/11/15 Friday

Performance

A. Every 3 minutes, for 12 minutes (4 sets):

20 Walking Lunges with Dumbbells or Kettlebells

*Go as heavy as possible each set.

 

B1. Chest supported DB Row (supine); 10-12 x 3 sets, rest 60sec

B2. Single-Leg Glute Bridges @ 2011; 10/side x 3 sets, rest 60sec

*1sec pause at top

 

C. On a Continuous clock:

0min: Tabata Row for Calories (20sec/work, 10sec/rest x 8)

-Rest 60 seconds

5:00min: Tabata Wall Balls

-Rest 60 seconds

10:00min: Tabata Burpees

-Rest 60 seconds

15:00min: Tabata Hollow Hold or Rocks

*Tabata = 8sets of :20sec/work and :10sec/rest of rest

 

Competition

Wod will be posted at gym