Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
For 12 minutes, complete:
Even minutes: 3 Bench presses (body weight)
Odd minutes: 3 Power cleans (body weight)

WOD:
“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

The score is the total number of reps of the eight intervals.

Compare to June 3, 2013. Post score to comments.

______________________________________________________________

Fort Worth firefighters endure grueling workouts to prepare for Denali climb, wfaa.com

Support our guys as they get closer to their climb this summer! For more information on donating, click here.

Post thoughts to comments.

Media:
Monday WOD, June 9, 2014

8 thoughts on “Monday WOD, June 9, 2014

  • June 9, 2014 at 5:42 am
    Permalink

    Body weight lifts: 195#
    WOD: 345 reps

  • June 9, 2014 at 5:57 am
    Permalink

    Whoops:
    Pull-ups: 80
    Push-ups: 60
    Sit-ups: 89
    Squats: 116
    Total: 345

  • June 9, 2014 at 8:52 am
    Permalink

    Love me some tabata!!!
    62 pull-ups
    80 push ups
    100 sit ups
    127 squats Total: 369
    Reverse lunges 55 lbs.
    Bench 75 lbs.

  • June 9, 2014 at 6:14 pm
    Permalink

    Bench 105#
    PC- 115#

    Tabata-321 reps
    fum workout!

  • June 9, 2014 at 8:22 pm
    Permalink

    Pull ups: 51
    Push ups: 52
    Sit-ups: 84
    Squats: 124
    Total: a band that sings the song “Amber”

    Power cleans: 105
    Bench: 75 or 85, can’t remember

  • June 9, 2014 at 9:03 pm
    Permalink

    Bench & PC: 195#
    Tabata: 392 reps

  • June 10, 2014 at 4:58 am
    Permalink

    Strength – 195
    WOD – 344

  • June 10, 2014 at 9:35 am
    Permalink

    Tabata: 374 reps
    BP / PC: 205

Comments are closed.