WOD 1:

Tabata

Kettlebell Swing (Russian), 1.5/1 pood

Plank Hold

Jumping Split Lunge, 45/25 lbs

Wall Ball, 20/14 lbs, 10/9 ft

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

 

WOD 2

Complete as many rounds as possible in 14 mins of:

5 Strict Pull-ups

10 Burpees

15 Goblet Squats

24 Plate Jump Toe Taps

May 7, 2016

WOD for Saturday 5/07/2016

WOD 1: Tabata Kettlebell Swing (Russian), 1.5/1 pood Plank Hold Jumping Split Lunge, 45/25 lbs Wall Ball, 20/14 lbs, 10/9 ft The Tabata interval is 20 […]
May 6, 2016

WOD for Friday 5/6/2016

Speed Endurance: 3 rounds for time of: 5 Seated Box Jumps, 30/24′ 10 Jumping Squats, 3/4 depth 20 45lb Plate Lateral Jumps Max Effort Row, 30 […]
May 5, 2016

WOD for Thursday 5/5/2016

Skill: Every 1 min for 5 mins do: Handstand Hold, 40 secs   Skill/ Strength: Every 2 mins for 12 mins do: 1 Hang Power Snatch […]
May 4, 2016

WOD forWednesday 5/4/2016

Strength: Good Morning 5-5-5 @ light intensity   WOD: For time: 100 Air Squats Run, 600 m 50 Push-ups Run, 400 m 25 Deadlifts, 205/145 lbs […]