11.5.2014

SWOD: TABATA Abs (Hollow Rock Hold)

http://youtu.be/7QMpN9uFHeI

WOD: Fight GoneĀ KBad!

Three rounds of:

Wall-balls, 20 pound ball @ 10 ft target (Reps)

KB Swings 53/35 (Reps)

Box Jump, 20″ box (Reps)

KB Goblet Squats, 53/35 (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

SWOD: TABATA Abs (Hollow Rock Hold)

http://youtu.be/7QMpN9uFHeI

 

WOD: Fight GoneĀ KBad!

 

Three rounds of:

Wall-balls, 20 pound ball @ 10 ft target (Reps)

KB Swings 53/35 (Reps)

Box Jump, 20″ box (Reps)

KB Goblet Squats, 53/35 (Reps)

Row (Calories)

 

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

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