WODs
 | Tue, Oct 14 2014 |  |
| OHS Squat work | Tabata FullBody |
OHS Squat work
(Time)
50 Overhead Squat – 30% of 1RM or 45#/35#
50 Abmat Sit-Ups
25 Overhead Squat – 50% of 1RM or 95#/65#
25 Toes-to-Bar
10 Overhead Squat – 70% of 1RM or 135#/95#
10 GHD Sit-Ups or MedBall V-Ups
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Tabata FullBody
(Check In)
2 Full Rounds of each.
Complete 1 Round of each, repeat
20 seconds work of the following elements with 10 seconds rest between each element:
High plank(Hands) to low plank(firearms) walk
Elbow Side Plank with a Hip tap and hip rise (left)
Pushup to Side Plank with arm reach (alternating)
Spiderman Plank (Alternating bring knee to Elbow)
High plank to low plank walk
Elbow Side Plank with a Hip tap and hip rise (right)
Pushup to Side Plank with arm reach (alternating)
Spiderman Plank (Alternating bring knee to Elbow)
Rest 2 minutes
20 seconds work of the following elements with 10 seconds rest between each element:
Mountain Climbers
Burpees
AirSquats
Flutter Kicks
WallBalls (partner if equipment limited)
Medball Situps (partner if equipment limited)
Hollow Rock Holds
Handstand Hold
Planned: Thu,Mar1,2018 Thu,Dec14,2017 Thu,Oct5,2017 Tue,Aug8,2017 Mon,Jul18,2016 Fri,May20,2016 Wed,Feb17,2016 Sun,May24,2015 Thu,Mar5,2015 Thu,Nov20,2014 Tue,Oct14,2014 Thu,Jul17,2014
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