10/21/15 Wednesday

Performance

A1. Back Squat @ 30X1; 6-8 reps x 4 sets, rest 60

A2. Kettlebell Swings; 15 unbroken reps x 4 sets, rest 60

A3. Supine Chest Supported DB Rows w/ 3sec hold at top; 10-12 reps x 4 sets, rest 60sec

 

B. In teams of 2 complete AMRAP in 15 minutes of:

40 Calories on AirDyne or Rower

40 Alternating Reverse Lunges with KBs or DBs (moderate load)

40 Double Unders

*P1 and P2 split the reps on each movement (P1 performs 20cals While P2 rests then P2 performs 20cals While P1 rests, etc..)

*Score is total rounds completed

 

Competition

Wod will be posted at gym