Tabatas

Sunday, May 6

WOD: Tabata Row(8 rounds of :20 on, :10 off) rest 1 minute, Tabata Air Squat, rest 1 minute, Tabata Row) Your score is your lowest number of calories rowed and lowest number completed in air squats, and finish with row caloreis

Strength: work up to a heavy 5 rep max fat bar row (you may use alternate grip)

Accessory: 3x10 jefferson curl

Recovery: Coaches Choice


Re test 14.4

Monday, December 18

WOD: Open 14.4, 60 calorie row, 50 T2B, 40 Wall ball 20/14, 30 Power cleans 135/95, 20 Muscle ups Completed as many rounds as possible 14 minutes

Strength: from pins work up to a set of 5 good mornings(crawl underneath the bar to start and good morning up, dead stop every rep. You may use SSB or bow bar

Recovery: Foam Roll

Open 14.4 : Open 14.4 WORKOUT 14.4 MEN - includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN - includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target 30 cleans, 95 lb. 20 muscle-ups


Tabata Tuesday Time

Tuesday, December 5th

WOD: Complete 4 cycles of tabata of the following movements - Ring Rows/Pull ups(no bands), calorie row, push ups, Goblet squats 53/35 Complete one movement before moving onto the next movement.

Strength: Work up to the heaviest complex 5 press, 3 push press, 2 Push Jerks (can be completed with either db, barbell or kb)

Recovery: 100 Hollow Rocks