Tabata Tuesday

Tabata:

Squats

Then

Pushups

Then

Situps

Then

Jumping Pull ups

Med Ball Cleans, Squats, Mountain Climbers

AMRAP 15

10 med ball cleans + 15 squats + 20 mtn climbers (each side)

(compare to 3/10)

Fran's Evil Cousin

Fran's Evil Cousin:

21-15-9
50 lb db thrusters
20" box jumps

Double AMRAP

AMRAP 8 min
10 pull ups + 15 sit ups

Rest 2 min

AMRAP 8
10 push ups + 16 lunges (8 each leg)

Balls and Snatches

5 rounds:

15 Wall Balls

10 DB Snatches

Run, Jump, Clean

For time:

1 mile run

Rest exactly 1 minute, then

3 rounds:

10 squat cleans 95/65
 100 jumping jacks

 

Burpees + Push Press Ladder

For time:

45 burpees

15 push press

35 burpees

25 push press

25 burpees

35 push press

15 burpees

45 push press
 

100s

For time:

100m run
100 Dips
100m run
100 box jumps
100m run
100 squats

Eva

5 rounds:
800M run
30 kettle bell swings (2 poor)
30 pull ups

AOD CF CIRCUIT

30/10 – 36 rounds

Keg Rows

PVC Press

Prowler

Sand bag cleans

Heavy Bag squats

Ropes

Press, Row, Run

3 rounds

Floor Press X 10

TRX/Ring rows X 15

Run around block (800m - preferably with a hill)
 

HSPU + DB Row

10 Rounds

10 HSPU

10 DB Rows

400M Run

8 rounds

400M run

Rest 1 minute

Post total time

Christine

Christine

3 rounds:

50 SDHP

12 Bodyweight Deadlifts 
21 Box Jumps 
 

Burpees, Pull ups, V-ups

15 AMRAP

10 burpees
10 pull ups
20 v-ups (single)

Partner Circuit

4 Rounds 30s/30s

Tire Flips/Tire push
Ring Dips/Skiers
Back Pull/Push ups
Ropes/Med Ball Slams

Main site WOD from 4/2/13

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Hills, Plank Row, Squat

4 Rounds for time of:

1 Hill Run
10 Single arm DB Row (from plank position)
50 Air Squats

Burpees, Wall Balls, Box Jumps

5rounds

6burpees

9wall balls

12 box jumps

Fran

Fran

21-15-9

Thruster (95/65)
Pull ups
 

KBS-SITUP-RUN

3 rounds:

20 KBS

30 Sit-ups

400M run
 

Squat Jump Pull

5 rounds:

15 squat jumps

15 pull-ups
 

Open Workout 13.2

Open Workout 13.2

AMRAP 10 min

115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
 

Run + t2b

3 rounds
lap around the block (+-800m) 
10 T2B