Day: September 13, 2009

Categories
CrossFit

2009-09-13 WOD

Warmup

Repeat until 30 OH Squats have been completed.

– 150ft walking lunge

– OH Squat until failure

 

Workout

“Less Rest, More Weary” w/ KB Swings and Squat Thrusts

Work Period + 1/2 Rest Period

  • 60secs KB Swings/30secs Rest
  • 60secs Squat Thrusts/30secs Rest
  • 60secs KB Swings/30secs Rest
  • 60secs Squat Thrusts/30secs Rest
  • 40secs KB Swings/20secs Rest
  • 40secs Squat Thrusts/20secs Rest
  • 40secs KB Swings/20secs Rest
  • 40secs Squat Thrusts/20secs Rest
  • 30secs KB Swings/15secs Rest
  • 30secs Squat Thrusts/15secs Rest
  • 30secs KB Swings/15secs Rest
  • 30secs Squat Thrusts/15secds Rest
  • 20secs KB Swings/10secs Rest
  • 20secs Squat Thrusts/10secs Rest
  • 20secs KB Swings/10secs Rest
  • 20secs Squat Thrusts/10secs Rest