Tuesday 7/23/2013 WOD
Warm up
3 rounds of Cindy
5 pull ups/ ring rows
10 push ups
15 air squats
Dynamic stretches
Skill/Strength
Bar-bell lunges
3 sets of 10
Superset with planks
30 secs-1 Min
Training
TABATA
20 secs AMRAP
10 secs rest
SDHP (75/55)
Burpees
5 min rest
5 Min AMRAP
Kettle-bell swings (53/35)
2013 07 22
That was a rough one!!!
lowest round-12
KB Swings-69
RX
That was some welcome back after being out for 2 weeks. Next time just kick me in the….it’d be quicker and less painful!
Tabata: SDHP/Burpees – 6 + 4 = 10
KB Swings – 67
RX
Harder than I thought it was going to be…
Tabata: 15
KB swings: 106