11.2.2016

SWOD
Deadlifts
5@75%
3@85%
1+@95%

WOD
6 Rounds
3 Minutes of work; 30 seconds of rest
30 Double Unders
15 KB Swings 53/35
15 Wall Balls
AMRAP

METCON

Warm-up: 10 m high knees, 10 m butt kickers, 30 jumping jacks, 20 jumping or walking lunges, 20 skiers (jump with feet together side to side)

Interval workout: 30 second intervals, 4 rounds (use rest to get to next station) The idea is all out work because you get a full 30 seconds to rest.

Assault bike 30 seconds

Rest 30 seconds

KB squats 30 seconds

Rest 30 seconds

Assault bike 30 seconds

Rest 30 seconds

Push-ups 30 seconds

Rest 30 seconds

Wall balls 30 seconds

Rest 30 seconds

V-ups 30 seconds

Leave a Reply

Your email address will not be published. Required fields are marked *