“Tabata This”

Each movement will be performed in 8 rounds of 20sec of work/10sec rest.

Tabata row(calories)

Rest 1 min

Tabata squats

Rest 1 min

Tabata pull ups

Rest 1 min

Tabata slam balls 30/20

Rest 1min

Tabata sit up

20:00 min partner AMRAP
Hill sprints
Wall balls
Burpees
Run around building
Body blasters
AbMats
Box Jumps
Sprint in between each round

“End of the World”

2 rounds (40 min cap, unless the world ends before then)

Using ONE bar

21 Squat clean thrusters 95/35

50 double unders

21 power snatch

50 double unders

21 step ups with bar in rack position 20” box--mod 16" box

50 double unders

21 overhead squats

50 double unders

Thought I was going to fall off the 20" box & had to use the 16"

100 Box Jumps--->Plank
100 KBS-->Chin over bar/ring row hold
100 AbMat-->Plank
100 Wall Balls-->Vup

Partnered with Melyssa

Pre-WOD: 5 X 3 Dead Lift (225#)
WOD: 20 Minutes-on the minute, every minute
Even- 5 Hang Clean (135#)
Odd - 5 CTB Pull Up

First deadlift since disc injury.
135x5
185x5
235x5

plenty left to lift more but don't want to push to hard yet.

First deadlift since disc injury.
135x5
185x5
235x5

plenty left to lift more but don't want to push to hard yet.

Every 40 seconds for 4 minutes perform:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch- 65 lbs
Rest 1 minute
Then attempt 3 heavy Squat Snatches-75,85,95

WOD
5 Rounds For Time:
• 10 Toes to Bar
• 10 Power Snatches (#75/55)
• 10 Wall Ball Shots (#20/15)

Bench Press
5x 170lbs
5x 200lbs
5+3x 225lbs

Power Cleans
5x 135lbs
5x 155lbs
5+0x 175lbs

Barbell Skills:

12 Minute on every minute hold 3 second front squat at 70% max (#105), plus 2 reps

WOD: AMRAP

25 double unders
2 rope climbs
5 power cleans

120 1st round, #115 2nd round - 3 reps

1+ 25 DU + 2 RC + 3 PC