Midline:
Tabata Deadbug
Tabata Side Plank
Tabata Side Plank
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
WOD:
4 rounds for time of:
30 Wall Balls, 20/14 lbs
10 Strict Pull-ups
Post reps and rounds to beyond the whiteboard.
Strength:
Pus jerk, 3-3-3-3-3-
WOD:
3 rounds for time of:
Row, 500 m
10 Push Jerks, 135/95 lbs
Post loads and times to beyond the whiteboard.
Speed;
Complete as many rounds as possible in 13 mins of:
Sled Push Low Handle, 175/130 lbs
WOD:
6 rounds for time of:
4 D-Ball Over Shoulders, 100/70 lbs
8 Box Jumps, 30/24 in
1 Rope Climb
Post rounds and times to beyond the whiteboard.
