UNCG Rugby Workout, 12/3/10

Warmup: 10 burpees, 10 lunges each leg, 10 pushups, 60 second plank, 10 burpees

Strength: 5 sets of 3 back squat, 3 supersets of 12 {snatch-grip deadlift, DB shoulder press}

Metabolic Conditioning: Tabata Quad. As many reps in 20 seconds before 10 seconds rest. The four exercises HANDS-OFF pushups, 25# DB deadlift (DB must touch the ground to begin each rep), 25# DB Push Press, 25# Alternating Plank Row. 1 Round takes 2 minues (ONE 20 second cycle and 10 second rest for each exercise) and complete 8 rounds (16 minutes). COUNT THE TOTAL NUMBER OF REPS.

Post total loads and total number of reps to comments.

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5 thoughts on “UNCG Rugby Workout, 12/3/10

  1. squat, 135 3 sets, 145, 2 sets. form is better
    95 deadlift, got the form down, 30 # db
    conditioning sucked, i didnt keep track of all the reps.but i did the time

  2. WOD: 322 reps. Just did the WOD because i did the Dec. 6th Strength and WOD in the AM. First time doing 2 in 1 day and i feel pretty good/extremely sore. Tabata is brutal!

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