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.
Comments: 3
115 x1
95 x 10
115 x 1
85 x 20
115 x 1
85 x 30
No racking.
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.
Teresa PR 95 bench press!!!!!
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