Thursday’s WOD 12/14/17

Thursday’s WOD 12/14/17

30 Minute Class Workout
Metcon (5 Rounds for reps)
Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Record score as follows:
Round 1: back squat total reps
Round 2: L-sit total seconds
Round 3: ring row total reps
Round 4: Handstand hold total seconds
Round 5: Row total calories

1 Hour Class
Deadlift (5×5)
5-5-5-5-5
Metcon (5 Rounds for reps)
Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Record score as follows:
Round 1: back squat total reps
Round 2: L-sit total seconds
Round 3: ring row total reps
Round 4: Handstand hold total seconds
Round 5: Row total calories

2017-12-14