WEDNESDAY 9-16-15

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Metcon

  • Form: Metcon (5 Rounds for reps)

Tabata Airdyne (cal)
Rest 1 minute
TabataBurpee
Rest 1 minute
Tabata RBKS
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Box Jump

Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the row is "calories".  Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

  • Tabata who's name must not be spoken (5 Rounds for reps)

Tabata Airdyne (cal)
Rest 1 minute
TabataBurpee
Rest 1 minute
Tabata Deadlift (BW/.75 -- 1.25/BW)
Rest 1 minute
Tabata Pull-up (kip -- Chest to bar)
Rest 1 minute
Tabata Box Jump(24/20)