O2 Killer WOD

I inherited this O2 meter from my mother. It's fun to put this thing on at the end of a workout.

I inherited this O2 meter from my mother. It’s fun to put this thing on at the end of a workout.

I inherited an O2 meter from my mother.  It’s fun to put this thing on when you finish a workout.  See photo at right — It said 79%/160 bpm but by the time I got out my phone and snapped the picture, both numbers had quickly started to normalize.  You can get these things for about $50.00 at Walgreens.

If you’re into working out, oximeters are super for making sure that you keep your heart rate within safe limits, for downshifting into and maintaining optimal fat burning heart rate, etc. etc.  Lots cheaper than those fancy ones that you synch to your phone, wrist watch or other smart fitness tool.

Anyway, here’s the Cabal Fang WOD that sent my oximeter into a tizzy.

30 min. Heavy Bag Dumbbell Conditioner

Set timer for 8 x 2:00/1:00 and select two dumbbells each ≥ 10% body-weight.  Start timer.  Punch heavy bag with good form for 2:00.  When bell rings to start 1:00, pick up dumbbells and complete 13 Pump Curls.  Put down dumbbells and rest for remainder of 1:00.  Next round, kick heavy bag for 2:00 with good form and, when bell rings, pick up dumbbells and complete 13 Squats.  Repeat that 4 more times for a total of 10 rounds — that’s 65 Pump Curls, 65 Squats, and 30 mins of action.

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