In teams of 2 complete 3 rounds of the following (1 person runs, whilst other does stomach work):

• 200m run (14km/h)
• max reps hands to feet crunches (in time it takes partner to run 200m)
• run 200m
• max reps feet to hands leg raises (in time it takes partner to run 200m)

Shoulder Press Lift-9

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:

Pull Ups =75

Sit Ups = 86

Push Ups = 81

Air Squats = 110

Count Total reps from all exercises.

Total reps= 352. Had 375 until I added correctly.

Pre WOD:
30 reps of bench press - ring pushups on the amount you fall short of 30
Used 115 and got 20, 9, 6 reps of bench press (10, 21, 24 ring pushups)

WOD:
25 Burpee
50 Pull Up
75 Box Jump
100 Sit Up

1 Mile Run (5:45)
400 Meter Run (1:10)
1 Mile Run (6:00)
400 Meter Run (1:15)
1 Mile Run (6:15)
400 Meter Run (1:03)

These were not at the track so estimated distances.

1-2-3-4-5-6-7-8-9-10
Clean (155#)
40 double unders after every round

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:

Pull Ups =55

Sit Ups = 78

Push Ups = 64

Air Squats = 81

Count Total reps from all exercises.

Total reps= 278

A little weak for me...had hoped for more.

S.W.O.D

B.S. 3-3-3-1-1-1

*We are setting new PR for every body to re adjust the up coming workouts.

Then. . .

3 Rounds for time of:

355m Run
12 Combo's
21 K.B.S 35% of B.W

Kahvakuula jumppaa ja tekniikoita.

Front Squat 5 RM

As many rounds of Cindy as possible in 6 minutes
800m Run buy-in
Rest 3 min

As many rounds of Cindy as possible in 4 minutes
400M Run buy-in
Rest 2 min

As many rounds of Cindy as possible in 2 minutes
200m run buy in