Wednesday, October 2

November 2, 2016

Tabata Core -1 (AMRAP - Reps)

8 rds (20 on:10 off)
Odd min. Situps
Even Min. Superman Hold

Bench Press (4 x 5)

10 mins Time Cap

5 reps @55%(Warm-up)

5 reps @60%(Warm-up)

Then

4 Sets of 5 @ 70% 1 RM Bench Press (Work)

Alternating T2B & Row EMOTM x 10 Min (AMRAP - Rounds)

Minute 1: 12 Calorie Row
Minute 2: 12 T2B

-5 rds each alternating

Rx+ 15 Cal Row, 15 T2B.

-Start with T2B or Rowing
-You can still Rx/Rx+ if you don't finish all 10 rounds. Just note take which round you failed on and keep going

Metcon (AMRAP - Reps)

Partner WOD
14 min AMRAP
(115/73)

CASH IN: 200 DU's -(Damper@8)
With the remainder of the time;

5 Power Cleans
5 Front Squats
5 S2OH
5 Burpees
10 Power Cleans
10 Front Squats
10 S2OH
10 Burpees
15 Power Cleans
15 Front Squats
15 S2OH
15 Burpees
.
.
.

*Split the reps however you want

Rx+ (135/93), Burpee OTB)

 

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