November 13th, 2015

Dan Cressman

Today’s WOD

A1. Pendlay rows @ 31X1, 8-10 reps, rest 60 sec

A2. Weighted lunges in front rack position x 10 reps/leg, rest 60 sec x 4

+

For Reps

Do 8 sets of 20 sec on 10 sec off of the following:

Tabata row (cals)

REST 60 sec

Tabata wall balls 20/14, 10’/9′

REST 60 sec

Tabata Burpees

REST 60 sec

Tabata Sit ups

 

Notes:

  • See if you can use a similar weight for A1 + A2, if not partner up and switch up
  • L1-L3 can run through this as Rx’d. Just scale medball weights accordingly
  • Score for workout is total reps, count cals as reps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s