2.16.2018

SWOD
5 EMOM
3 Deadlifts (Increase weight each round until you reach your WOD weight)

WOD
5 Rounds
2 Minutes
10 Pullups
5 Deadlifts 275/185
AMRAP D-balls 70/50
2 Minute Rest

Partner Cashout
5 Minute Amrap
Rope Climbs

BOOTCAMP 10:30 AM
Cardio and Strength Tabata-
Repeat each tabata or strength 3 times, 40 second rest between rounds
Tabata 1: 1. Burpees 30 sec., rest 10 sec. 2. Assault bike 30 sec., rest 10 sec.
Strength 1: 1. Push-ups 30 sec., rest 10 sec. 2. Weighted walking lunges 30 sec., rest 10 sec.
Tabata 2 : 1. Repeat run 30 sec., rest 10 sec. 2. Skaters 30 sec., rest 10 sec.
Strength 2: 1. Double KB row 30 sec., rest 10 sec. 2. KB squat and press 30 sec., rest 10 sec.
Tabata 3: 1. Jumping squats 30 sec., rest 10 sec. 2. Mountain climbers 30 sec, rest 10 sec.
Strength 3: 1. V-ups 30 sec., rest 10 sec. 2. Planks 30 sec., rest 10 sec

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