W.O.D. Friday 11-9-2012

W.O.D. Friday 11-9-2012

SWOD –  1-10-1-20-1-30 Bench Press

Perform near max on your one rep.  Then shed a little weight and perform 10 reps.  Complete this until you are done with the 30 repetitions.  Take as much time as needed between your sets.

Then, “Tabata This”

Weighted Step Ups

Mountain Climbers

Kettlebell Swings

“Tabata” is 20 seconds of work and 10 seconds of rest for 8 rounds.

 

3 thoughts on “W.O.D. Friday 11-9-2012

  1. 80 X1
    65 X 10
    80 X 1
    60 X 20
    80 X 1
    45 X 30
    A few racks on the 20 and 30 reps

    Tabata was hard but good workout.

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