WOD “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps …
WOD Shoulder Press 2-2-2-2-2-2-2-2-2-2 Rest one minute between sets Results: 85-95-105-115-120(f*)-120(f)-115-120(f*)-115(f)-105 *=1 success, failed 2nd press
WOD 7 rounds for time of: AMRAP 2 min -Toes through rings, 4 reps -Burpees, 4 reps Rest, 1 min Total: 1: 4 rds, 2: 3 rds, 3: 3 rds + 3b, 4: 3 rds + 1b, 5: 3 rds + 2b, 6: 2 rds, 7: 3 rds + 3b …
WOD 3 rounds for time of: 20/16# Ball slams, 15 reps Row 350 meters Time: 6:46 Rx
WOD 21-18-15-12-9-6-3 reps for time of: 75/55# SDHP 20/14# Wall balls Time: 12:56 Rx
WOD “Fran” 21-15-9 reps for time of: 95/65# Thrusters Pull-ups Time: 19:11 – This was a terrible time. I was feeling like I was going to blackout during the WOD. Not a good day. Not sure if it was the cold weather (28 degrees) or the early AM time or …
For time: Run 1,000 meters Push-ups, 100 reps 135/85# Squat snatch, 10 reps Time: 22:34 75# used mats for half o pushups.
WOD 5 rounds for time of: 135/95# Dead lift, 9 reps 135/95# Hang power snatch, 6 reps 135/95# Overhead squat, 3 reps Time: 10:30 75#
WOD Teams of 2 AMRAP 25 min 15 Burpee box jumps 20 DL (BW) 25 KB Swings (1/1.5) Run 400 Teammate 1 runs while teammate 2 does the exercises. When teammate 1 finishes they start where teammate 1 left off in order to complete the round. Score is total rounds …
WOD For time: Muscle-ups, 10 reps 75/55# Push press, 100 reps Row 1,000 meters Time: 13:05 jumping muscle-ups and Rx the rest