WODs
 | Tue, Jan 12 2016 |  |
| 20160112 Summary | Tabata to the Core | Max Weighted Push ups | Bear Complex 15min EMOM | Other Results |
20160112 Summary
(No Results Tracked)
:30 Self WarmUp
Mobilize Shoulders
Mobilize Hips
Foam Roller/Band Work
:40 Tabata WarmUp
:55 Weighted PushUps
:05 Bear Complex EMOM
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Tabata to the Core
(Check In)
2 rounds of TABATA (20 seconds work, 10 seconds rest)
Plank walks (high plank-HANDS to low plank-FOREARMS)
Box step ups (24/20)
Med ball sit-ups (20/14)
Double unders/or singles (whatever you are proficient with)
Hollow rock hold
Walking lunges
Hand stand hold
Mountain climbers
Rest 2 minutes between rounds
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Max Weighted Push ups
(Reps)
3 Rounds
Max reps of pushups with weight on the back
45/15 in 60 seconds
When max rep is reached with plate, and all athletes have been tested, remove plate and hit max reps without weight in 60 seconds.
| Duane | 22, 50 | 10-20, 8-18, 4-12 | | Sarah | 5, 13 | 2-4, 1-6, 2-3 |
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Bear Complex 15min EMOM
(Weight)
Complete a 15 minute EMOM of;
CrossFit:
3 Touch and Go Bear Complex (1 complex) EMOM
75% Shoulder Press 1RM
Fitness BootCamp:
3 Touch and Go ManMakers EMOM
| Duane | 95 Rx | | | Sarah | 65 Rx | 65x3, 55x12 |
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