WOD
Saturday 04.14.2018
POSTED ON April 14, 2018
Saturday | 04.14.2018
Warm Up:
10/10 legs swings
50ft bear crawl
:30 deadhang
14 bird dogs slow
x3
Metcon:
RX
Tabata chest 2 bar pull ups
rest 1min
Tabata sit ups
rest 1min
Tabata seated shoulder press 75/55 (on the ground)
rest 1min
Tabata arches (back extension on ground)
rest 1min
Tabata jumping back squats 75/55
*Record total reps (Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. This work out will be 24min in length. Complete all tabata sets of 1 movement before the next.)
Intermediate
Tabata pull ups
rest 1min
Tabata sit ups
rest 1min
Tabata seated shoulder press 65/45 (on the ground)
rest 1min
Tabata arches (back extension on ground)
rest 1min
Tabata jumping back squats 65/45
*Record total reps (Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. This work out will be 24min in length. Complete all tabata sets of 1 movement before the next.)
Beginner
Tabata jumping pull ups
rest 1min
Tabata sit ups
rest 1min
Tabata seated shoulder press 20/10 (Use Dumbbells)
rest 1min
Tabata arches (back extension on ground)
rest 1min
Tabata jumping back squats 20/10 (Use Dumbbells)
*Record total reps (Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. This work out will be 24min in length. Complete all tabata sets of 1 movement before the next.)
