Month: September 2019

Monday, September 30, 2019

“Tabata Something Else”
-Tabata Pull-Ups (chin over bar)
-Tabata Push-ups (strict)
-Tabata Sit-ups (ab-mat)
-Tabata Air Squats (air squat to wallball OK)

Compare to December 8, 2015.
OR
“Strict Tabata Something”
-Tabata Front Squats 75/55 RX+ 95/65 MRX 55/45
-Tabata Strict Chin/Pull-Ups MRX Ring Row
-Tabata WallBall Sit-Ups 20/14 MRX 14/10lbs
-Tabata Strict Press
OR
“Big Dawg Tabata”
-Tabata C2B Pull-Ups
-Tabata Hand Stand Push-ups
-Tabata GHD Sit-ups
-Tabata Goblet Squats 55/35#

Saturday, September 28, 2019

Barbell, KettleBell, Bodyweight BlackJack by DB
For Time & Unbroken: 
-21 Barbell Push-Ups MRX Push-Ups
-200m Run/Row or 0.5km A-Bike
-21 Hang Squat Cleans 95/65 RX+ 115/75
-200m Run/Row or 0.5km A-Bike MRX 75/55
-21 T2B
-200m Run/Row or 0.5km A-Bike
-21 KBS 24/16kgs RX+ 32/24 MRX 20/12
-200m Run/Row or 0.5km A-Bike
-21 KB Goblet Squats
-200m Run/Row or 0.5km A-Bike
-21 Pull-Ups RX+ C2B
-200m Run/Row or 0.5km A-Bike
-21 Hang Split Cleans (alt legs)
 
**or as few sets as possible**
*Goal/working on big/giant fatiguing sets*

Friday, September 27, 2019

Based on CF Games 2019 WOD 4
For Time:
-400m Sprint
-18? / 15? Bar Muscle-Ups MRX C2B
-0.5km A-Bike
Rest 5min
Based on CF Games 2019 WOD 2 Second Cut
For Time: 
-800m Row
-22 HSPU or 7 Wall Walks RX+ 66 KB Jerks (35/25# x2)
-66 S2O 95/65 MRX 75/55 RX+132ft Handstand Walk

Thursday, September 26, 2019

“Team Fast Fifties” by DB
For Time: (40min cap)
-50 Kettlebell Swings (synchronized, i.e.50ea) 55/35# RX+ 70/55# MRX 45/25#
-50 Box Jumps Overs (alternating, i.e. 25ea) 24/20″ RX+ 30/24″ MRX 20/18″
-50 Pull-ups RX+C2B (one hangs, one works)
-50 Back Rack BB Lunges (alternating) 95/65 RX+ 115/75 MRX 75/55lbs
-50 WallBall Sit-ups 2′ apart (partner passing)
-50 S2O (one holds locked OH, one works)
-50cal Row or A-Bike (one in high plank, one works)
 
-50 WallBalls (partner passing) 20/14lbs 10/9′ RX+ 11/10′ MRX 20/10 9′
-50 Double Unders (each)
-50 Over Bar Burpees (alternating)
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