02/16/2016 Tuesday Fun

12417956_1139563462721107_1863083707223259433_n

WOD:

Part 1:
Back Squat 5 x 3
Part 2:
tabata row, 8 rounds of 20 seconds of work, 10 seconds of rest

Just a good old 3-3-3-3-3 Back Squat workout. Make sure you are moving well and pushing your boundaries on this one.  You will have about 20 minutes to perform Part 1.  Take 1-2 minutes between sets.  Work on good positioning and remaining tight at the bottom during your warm up sets.

For ALL FITNESS LEVELS:  back squats sets should be a HEAVY weight!!  If not heavy, then challenging at the very least. Hold that weight over the 5 sets.

For the tabata row, your score will be the total meters rowed over the 8 rounds.

Don’t miss out on our EXTENDED OPEN GYM HOURS!!  Every Tuesday, Thursday and Friday nights immediately following the 5:30 pm classes, we will be open until 8pm.  Come mobilize, make up a workout you’ve missed, work on skills or just hang out and watch WOD demos on our awesome new flat screen;)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s