11.29.2017

SWOD
Tabata Situps

WOD
A: 5 Minute AMRAP
10 Pullups
10 D-Balls 100/70

2 Minute Rest

B: 5 Minute AMRAP
10/7 Cal Bike
10 KB Swings 70/53

2 Minute Rest

C: 5 Minute AMRAP
10 Hand Release Pushups
10 Shoulder to Overhead (155/105)

METCON
Tabata 20 sec on, 10 sec off for
8 rounds per exercise
1. Hip extensions on ball
2. Dball over shoulder 70/50
3. Ab mat sit-ups with alt. DB punch
4. RIP trainer Bicep curls
5. Slam ball busters (slam ball, jump over it and do a jumping squat back and repeat)
6. TRX tricep press

 

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