Warm Up
Back Squat with Bar X 10 reps + 1 X Shuttle run
Front Squat 1/2 BW X 10 reps + 1 X Shuttle run
Back Squat 3/4 BW X 5 reps + 1 X Shuttle run
TABATA Run/Air Squat
WOD - 3 Rnds
2 1/2min to run 400m & get as many 3/4 BW Back Squats as possible
90sec recovery between rounds
THEN
3min MAX calorie row
*SCORING* For every second it takes you to run 400m, you subtract 5kg from your "total for that round.
eg; if you run 400m in 1:30 (90sec) & perform 15 Back Squats at 75kg, you multiply 90 X 5 = 450 Your Back squat total for that round is 15 X 75 = 1,125 (So 1,125 - 450 = 675) Do the same calculation for the remaining 2 rounds.
THEN
If your 3min MAX calorie row is, say 60. You simply ADD that to your TOTAL 3 rounds
WOD with 40k
ReplyDelete400 m 1:28
1:21
1:25
Back square 8,10,10
Calories 44
JODY ?????? You know I am crap at the maths lol
Adios amigos
Nightmare ..... That's back SQUAT........ Tabata air squats 89
ReplyDeleteComo estas Señorita Lynne. Here's your score. 254 seconds for total run times X 5 = 1270 then 40kg X 28 reps = 1120
ReplyDeleteSo 1270-1120=150+44cal = 194
I'm prety sure 106 air squats
ReplyDeleteWod 40k
400m 1:12,1:21,1:22
Back squat 9,9,10
46 calorie row
Me 2 plz Glenn!!! :)
ReplyDeleteAir Squats: 41
ReplyDeleteHighest: 14
Lowest: 6
400's: 1.27, 1.35, 1.39
Back Squat @ 85kgs x 21 reps
Total: 380
Calories: 76
Final Total: 456
ReplyDeleteThe 🏃really made me 💨with not much 💪 left in the legs. Just had 🍳for dinner and 🍧for dessert to recover.
400's 1:21,1:21,1:28=250x5=1250 TAX
ReplyDeleteSquat 12,12,12@70kg=2520 WAGE
Row 60 Calories Overtime
Take home Pay=$1330
Well, I'm severely in the red with this one.....
ReplyDelete400s 1:38, 1:39, 1:42
Squat @ 25kg 11,11,10
Row 35cal
Negative 660 eeeeeeek