Tabata Row (for calories)
Tabata Squat
Tabata Pull-up
Tabata Push-up
Tabata Sit-up

8 intervals of 20 seconds of work followed by 10 seconds of rest with 1 minute of rest between each exercise. Tabata score is the least number of reps performed in any of the eight intervals.

Unit for the row is “calories”.

4 km run
100 sit ups
100 push ups
100 air squats

Pre WOD (looking for one rep max):
Overhead Squats 3-2-1-1-1. I got 170lbs on this.

WOD 7 rounds:
7 box jump burpees
11 Overhead Squats (rx 75/45) did 25

22 KB swings (55/35)
22 squats with KB (55/35)

200m run

22 burpees
22 DL (150/100)

200m run

22 lunges with bar (95/65)
22 box jumps

3 Rounds for time (RX 155)

10 Deadlifts
10 Hanging Clean
10 Push Press

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

Pre-WOD: 1 round max Dead Lift

WOD: For Time

400 Meter Run
30 Kettle Bell Swings (Rx 53)
60 Double Unders
20 Kettle Bell Swings
40 Double Unders
10 Kettle Bell Swings
20 Double Unders
400 Meter Run (Backwards)

7 min AMRAP of:

• 3 thrusters (RX 100 lbs)
• 3 pull-ups
• 6 thrusters
• 6 pull-ups
• 9 thrusters
• 9 pull-ups .......12, 15, 18, 21, 24, etc.

Got through the 15s and then 13 thrusters.

airdyne 10min
skierg 5min

smolov week 4 day 2
5 @40-60kg
3 @80-90kg
7x5 @95kg