WORKOUT OF THE DAY, APRIL 6TH 2017


Published April 5, 2017


Just a heads up that there will be no yoga this Friday at 10am. We will resume with the Friday 10am yoga on 4/14.  Mahalo! 

WOD:

#Throw Back Thursday

AMRAP 25:

Teams of 3:

7 Kettlebell Swings (70/53lbs)

7 Box Jump Overs (24/20)

3 Shuttle Sprint 

7 Burpees

3 Shuttle Sprint

**Partners will complete full rounds, then switch**

**If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3 minutes rest between intervals, the intensities of these efforts would look much different. The more rest we have, the more power or intensity we can put into each run. Relating this to our team workout today, completing full rounds as opposed to breaking the work up as needed creates longer rest periods and more intense bouts of work. Have fun!

CASHOUT: 

#Super set fun

Bench Press 10-8-6-4-2

Bent over DB or KB Single Arm Row 10 each side

Ex:  10 Bench Press, then 10 DB Row each side, 8 Bench Press, 10 DB Row each side...

 


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