7/23/15 Regular Class (5am or 5pm)

WOD Tabata Fight Gone Bad Style: 

Tabata Wall Ball, 20 lbs,/10 ft

Tabata Sumo Deadlift High Pull, 75 lbs

Tabata Box Jump, 20 in

Tabata Push Press, 75 lbs

Tabata Row (calories)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. There is no additional rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations. Post total reps and reps per round.


7/23/15 Endurance WOD (6am):

6 x 500m Row, 2 minute recovery

Holding best possible pace. Never slowing more than 3 sec from best interval.


7/23/15 TEEN WOD (4pm):

5 rounds for time of:

30 Air Squats

3 Wall Climbs

50 m Farmers Carry