9.27.2017

SWOD
1-Rep Max Push Press (PR CITY!!!)

WOD
15 minute AMRAP
15-KB American Swings (53/35)
30-Double-unders
15-S2O (95/65)
1 Minute Rest…

METCON
Tabata Workout: Cardio and Strength Tabata-
30 second rest between rounds
Tabata 1 (Repeat for 4 rounds):
1. Burpees 20 sec., rest 10 sec.
2. Assault bike 20 sec., rest 10 sec.
Strength 1 (Repeat for 3 rounds):
1. Push-ups 30 sec., rest 10 sec.
2. Weighted walking lunges 30 sec., rest 10 sec.
Tabata 2 (Repeat for 4 rounds):
1. Repeat run 20 sec., rest 10 sec.
2. Skaters 20 sec., rest 10 sec.
Strength 2 (repeat for 3 rounds):
1. Double KB row 30 sec., rest 10 sec.
2. KB squat and press 30 sec., rest 10 sec.
Tabata 3 (Repeat for 4 rounds):
1. 20 sec jumping squats, rest 10 sec.
2. 20 sec mountain climbers, 10 sec. rest
Strength 3 (Repeat 3 rounds):
1. 30 sec. V-ups, rest 10 sec.
2. 30 sec. planks, rest 10 sec.

Leave a Reply

Your email address will not be published.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