WOD Monday August 29th

Awesome turn out Sunday for the Nutrition Challenge! If you missed it don’t worry. Make up class is Tuesday night at 7 p.m.! 

Warm up: 30 Kettlebell swings / 20 Double leg mountain climbers / 10 Toes to bar (no kipping

  1.  Back Squat

    Every minute on the minute for 3 minutes:

    5 reps

    Rest 2 minutes

    Every minute on the minute for 3 minutes:

    4 reps

    Rest 2 minutes

    Every minute on the minute for 3 minutes:

    3 reps

    Rest 2 minutes

    Every minute on the minute for 3 minutes:

    2 reps

    Rest 2 minutes

    Every minute on the minute for 3 minutes:

    1 rep

    * Start at about 70% of your 1 rep max. Go up by about 5% on each 3 minute block.

    * We will be doing this for 4 weeks. You are going to get sore. The goal is to increase the weights every week. Don’t punk out.

2. As many rounds as possible in 4 minutes:

20 Situps

10 Burpees

Rest 1 minute

As many rounds as possible in 3 minutes:

20 Double unders

10 Double leg mountain climbers

Rest 1 minute

As many rounds as possible in 2 minutes:

20 Sit ups

10 Burpees

Rest 1 minute

As many rounds as possible in 1 minute:

Double unders

SONY DSC

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