Friday, September 19, 2014

WOD- Spartacus

Saturday, 9/20/14

SWOD

Find 3RM on TGU per side

WOD

Spartacus

Perform circuit 3 times with 1 minutes at each station.  For each station, you have 45 sec of work and 15 sec of rest.

1) Goblet Squat
2) Bodyweight Mountain Climbers
3) One Hand Swings
4) Bodyweight Plank Ups
5) Two Hand Swing
6) Bodyweight Lunges
7) Windmill Right Side
8) Windmill Left Side
9) Push Press R Side
10) Push Press L Side

After Party: If time: Death by Kettlebell Snatches, starting at 3 reps per side per minute, increasing 1 rep per minute until unable to complete the desired number of reps prescribed