Blog Search

8/8/2017-Workout of the Day

By: 0

Tuesday 8/8/2017

Warm-up:
Jog 200m x 1
Followed By:
2 Sets
10 Single Arm Kettlebell Swings, left
10 Single Arm Kettlebell Swings, right
5 Perfect Burpees
Followed By:
Bike 7/5 Calories

Strength: Dual Kettlebell Rack Carry
-Every 2:00 x 8 Sets: 100′

WOD: @ 0:00 For Time:
Level 3/2/1
Assault Bike or Row 20/15, 15/12, 12/9 Calories
Run 300m
20 Kettlebell Swings, 70/55,55/35,35/25
Run 300m
Assault Bike or Row 20/15, 15/12, 12/9 Calories

3:00 Rest/Transition 

@ 12:00 For Time: 9:00 MIn Cap
30-20-10 Dumbbell Thruster, 50#/35#, 35/25, 25/15 
15-10-5 Burpee Box Jump Over, 30″/24″,24/20, 20/16

Extra Work: 20 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlift/side
10 Half Kneeling Press/side
10 Bulgarian Split Squats/side