4 sets
MAX inverted bar or
ring rows
10 lateral raises
3-5 HEAVY bent over
rows- each arm
WOD
3 rounds
In 3 minutes
20 calorie row
In remaining time
Max burpees over
Rower
Rest 90 seconds
3 rounds
In 3 minutes
20 box jumps
In remaining time
Max one arm dumbbell
squat cleans
Rest 90 seconds
4 sets
10 curtsy lunges
14 banded squats
10 ghd back extensions
WOD
5 rounds
400m run
20 Russian swings
10 full swings
WOD
WOD
1 mile run
40 burpee pull-ups
800m run
20 burpee pull-ups
400m run
10 burpee pull-ups
400m run
Regina George:
120 calories and 48 calories from fat. What percent is that?
Gretchen:
Uh, 48 into 120?
Regina George:
I’m only eating foods with less than 30 percent calories from fat.
Cady:
It’s 40 percent. Well 48 over 120 equals X over 100 and then you cross multiply and get the value of X.
Regina George:
Whatever, I’m getting cheese fries.
In 7 minutes
100 sit-ups
In remaining time
Amrap of
10 legs over dumbbell
10 hip pulses
WOD
“You can’t WOD with us”
48 burpees
120 calorie row*
40 one arm snatches
100 box jumps
*broken up into (4)
30 cal at a time
Repeat 3 times
10m walking lunges
with light/no weight
10m walking lunges
with moderate weight
10m walking lunges
With heavy weight
WOD
125 air squats
100 single kettlebell
Deadlifts
75 plate ground
to overhead
50 plate pushups
