Wednesday, July 18, 2018

2018-07-19 WOD

Black Widow Week

Every 3 Minutes for 6 Rounds:
...50 Double Unders
...3 D-Ball Over Shoulder (100/70#)
...1 Rope Climb
Record total reps. Perfect Rx'd score is 324 reps.
***COMP is 60 DU, 3 D-ball (150/100#), 2 RC. Perfect Comp score is 390 reps.


3 Rounds:
...20-10 AAB Tabata (70/90% effort)*
...Total calories from current round (75% effort)
...Rest 2 min
*Record time and total calories. Don't bike during the rest period of the Tabata, it will only increase the amount of work to be done.

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