Mon., Oct. 12, 2015

WOD Workout of the Day

A.
Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side

B.
Every minute, on the minute, for 20 minutes (5 sets):

Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Toes to Bar

CW: 48 + 83 + 74 (did prone push-ups (no count) for Minute 4)

LW: 46 + 79 + 57 + 53 = 235 (used heavier KB and 45# bar for DBPP)