WEDNESDAYS WOD
Front squat 3-3-3
then…
“Tabata”
20 seconds of work, 10 seconds of rest, for 8 rounds of each of the following:
Wall balls
Kettlebell swings
Row
*30 seconds rest to move between exercises.
Post results to comments.
SATURDAY WOD
Tabata – 20 seconds work 10 seconds rest x 8 rounds of:
Sumo deadlift high pull 42.5/30kg
Push-up
*Complete all SDHP rounds before moving to the push-ups.
Then for time:
Run 1600 metres
*Time begins for the run after the final round of push-ups.
Post total reps and time to comments.
SATURDAY 011011
Eight rounds for reps of:
Kettlebell swing x 20 seconds
Rest x 10 seconds
Push-ups x 20 seconds
Rest x 10 seconds
Squats x 20 seconds
Rest x 10 seconds
Post total reps to comments.