November 1, 2017

11.1.2017

HAPPY HALLOWEEN!

SWOD
TABATA Plank Holds
20 Bottom position, 10 top position. Goal is to go all 4 minutes.

Partner WOD
One partner works at a time
8 Minute AMRAP
10/7 Cal row
10 KB Swings 53/35
Comp = 70/53

Rest 2 Minutes

8 Minute AMRAP
10/7 Cal Bike
5 D-Balls 70/50
Comp = 100/70

METCON
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
Rest 30 seconds