October 22 2018

Monday Tabata

Warm-up 2 mile run at 9-12 MPM Pace
Then
Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.
Women: 65 lb.

Posted in WOD

September 22 2018

No Rest Today

Strength
5X5 Bench Press at 80% of 1RM
5X5 Dead Lift at 80% of 1RM
Optional
Curls
Reverse Grip Pull Ups
Complete as many reps as possible in 7 minutes 
Following this pattern:
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.
Posted in WOD