IWT

JAN

11

Wednesday


Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x5 Jump Squat
Then:
15x KB Swing @ 70# +
2:00 minute AirDyne @ >60cal pace +
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)
Then:
15x Goblet Squat @ 70# +
2:00 minute Row @ >60cal pace +
2:00 minute Rest
Then:
5 minute Intermission (including 3rd-2min Rest period above)
Then:
Cool Down


Notes:

Swing, Ride, Squat, Row:
Jamie = Ride: 59cal, 49cal, 48cal, Row: 545m, 531m, 522m
Kevin = Row: 552m, 556m, 579m, Ride: 45cal, 43cal, 46cal
Justin = Row: 545m, 519m, 512m, Ride: 41cal, 40cal, 41cal
Nick = Ride: 62cal, 60cal, 52cal, Row: 557m, 556m, 561m
Brad = Row: 557m, 561m, 560m, Ride: 45cal, 44cal, 46cal


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