Wod Sunday 9/4/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

3.     Wod:

Tabata Rotation

8 rounds 20 seconds of work 10 seconds of rest

1 minute rest between Tabatas

Air-dyne for calries

1 minute rest

Ab-mat sit-ups

1 minute rest

Double unders

1 minute rest

Kettlebell swings(53,35)

1 minute rest

Push-ups

*Score your reps for each exercise.  Total reps for all 5 movements is your score.

*Stick with good technique. Don’t sacrifice technique to squeeze a few more reps in.

 Beginners:

Work for 15 seconds of the tabata and rest for 15

Tabata Rotation-1 minute rest between Tabatas

Max cals Air-dyne

1 minute rest

Ab-mat sit-ups

1 minute rest

Single unders

1 minute rest

Russian kettlebell swings(26,18)

1 minute rest

Push-ups to an elevated box or GHD

Intermediate:

Tabata Rotation-1 minute rest between Tabatas

Max cals Air-dyne

1 minute rest

Ab-mat sit-ups

1 minute rest

Double unders

1 minute rest

Kettlebell swings(53,25)

1 minute rest

Push-ups

*Intermediate perform as prescribed.  If you are unable to keep 10 unbroken reps with the kettle bell lower the weight.

rob

Rob

 

 

 

 

 

Posted in WOD

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