Sunday:
WOD 1:
30 20 10
KB swing
Goblet squat
Goblet lunge
WOD 2:
Tabata row
for total calories
Monday:
WOD 1: 20
min AMRAP
200m Row
20 Abmat sit-up
10 KB high
pull
10 OHP Alt.
lunge jumps
10 Push ups
Tuesday:
WOD I: Every
minute on the minute for 10 minutes
7 KB swings
then…
Box jumps (rest
of the minute)
WOD 2: Every
minute on the minute for 10 minutes
5 Ring dips
then…
Bar
thrusters (rest of the minute)
Wednesday:
WOD 1: 1
Round for time
Row 1000m
50
Wallballs
Row 500m
100 Med Ball
Cleans
WOD 2:
30, 20, 10
Push Ups
KB Swings
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