April 13, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 Bird dogs
  • 15 squats
  • 10 sit ups

Finish with:

b) STRENGTH: Back Squat

9 sets of:

  • Set 1 x 5 reps @ 60%
  • Set 2 x 4 reps @ 70%
  • Set 3 x 3 reps @ 80%
  • Set 4 x 2 reps @ 85%
  • Sets 5-6 x 4 reps @ 70%
  • Set 7 x 3 reps @ 75%
  • Sets 8-9 x 2 reps @ 80%

Rest about 2 minutes between sets.

c) WOD:

In Teams of 2, 20 min AMRAP:

  • 50/35 Calorie Row
  • 50 Burpees
  • 30/21 Calorie Assault Bike (sub a rower if all bikes are taken 50/35)
  • 50 Kettlebell Swings (53/35)

All repetitions are team totals, where one partner is working with the other resting.

Posted in WOD