For Time:
Cul de sac Run
10 GI Janes/10 tire flips
Cul de sac run
10 DB hang squat cleans/10 GHD sit ups
Cul de sac run
10 wall walks/ 10 cal row
Cul de sac run
10 Burpee broad jumps/10 DU
If no pull up do Burpee, hanging knee raise for GI Janes
8:30AM:
Tabata Mash Up: 4 min at each station Rest 2 min between stations
Battle Ropes – Push Ups
Double Unders – Sit Ups
Wtd Step Ups – Bent Over DB Rows
KBS – Plank Hold
Strength:
Weighted Push Ups: AMRAP X 3 sets
Grab a partner and place a bumper plate on your back. Slowly lower yourself to the floor in three seconds without touching your thighs on the floor and press back up 1 count. Beginners practice negatives.
WOD:
Tabata this:
8 30 second rounds of each:
Wall Ball
Row
KTE
Work 20 seconds then rest 10 second for 8 rounds on each movement. Do all 8 rounds on one movement before moving to the next. Go in any order. Record Cal on Rower.
Werk it ladies!
Back Squat
3 X 5 @ 85%
Tabata this:
Pull Ups
Push Ups
Sit Ups
Squats
20 seconds on, 10 seconds off X 8 for each movement. Record total reps.
No pic today 🙁 computer issues. I see a new Mac in my future.
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