I joined the 7pm class today for kicks and it was a good workout!
It was some regular moves, with a Tabata mixed in...
Standard WOD
Phase one
5 squat thrusters
10 push ups
90 seconds of step ups
Phase two
30 seconds on and 30 seconds off of each move, for 2 rounds
Squats thrusters
R hand cleans
L hand cleans
Third Phase
Complexes
Swings
Squats thrusters
R handed cleans
L Handed cleans
30 seconds of each, no break in between
Phase four!
TABATA!
2 arm swings...
8 rounds, 20 seconds on, 10 seconds rest... 4:00 minutes of swings basically with minimal rest...
I used the 24kg bell for this.... last round I did 1 arm swings, just to be an idiot, I mean push myself...haha.... Great stuff!
Done, the kettle bell portion.....
Finished with a few rounds of 2 lap prowler pushes. Was weighted with 2 bells (60lb's)
Good workout, as usual
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