Thursday, February 8, 2018

“Never, never, never give up.”- Winston Churchill

020818 WOD

A. Warm-up: Coach’s choice

B. Every 1:30 for 3 supersets

1. 60 seconds Chinese planks (weight is optional)

2. 60 second banded marches

3. 0:30 side plank right / 0:30 side plank left

C. Tabata This

Complete as many reps/calories as possible at each of the following 4-minute stations:

Eight rounds of:

20 seconds of Row for calories

Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

Eight rounds of:

20 seconds of med-ball sit-ups

Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

Eight rounds of:

20 seconds of SDHP with kettlebell

Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

Eight rounds of:

20 seconds of Assault Bike

Rest 10 seconds