Wednesday, October 2, 2013

10/2/13: Intervals are best

20 Minute EMOM
Alternate between the following 2 movements / reps each minute until 20 minutes is over.

Minute 1: Row 20 calories (or stop at 50 second mark if you cannot reach the goal so you can transition into the next movement)
Minute 2: 10 Burpees with a lateral hop over a barbell with plates on it.
Minute 3: Row 20 cal
Minute 4: 10 burpees with lateral hop over the barbell
*continue trend until time is up
**goal is to get the prescribed reps/calories each time, or get as close as possible.

10 Rounds of 2 minute intervals:
100m run
5 Hang Cleans (205#)
Max effort Double unders for the remaining time
-Rest 30 seconds between each interval