Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets @ 75% Clean deadlift pause above knee + Clean
6×4 Front squat @ 80%

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 9, 2014. Post loads and score to comments.

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LEANFIT:

For time:

1000m Row
100 Walking lunges
100 Sit-ups
1 mile Run

Post time to comments.

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DE:
10 rounds for time of:
3 Bar muscle-ups
10 Clapping push-ups
12 Jumping lunges
400m Run

Post time to comments.

Media:
Monday WOD, October 19, 2015

2 thoughts on “Monday WOD, October 19, 2015

  • October 19, 2015 at 5:30 am
    Permalink

    Cleans: 225#
    Front Squat 6×4 @ 80% = 260#

    WOD: 71 pull-ups, 66 push-ups, 80 sit-ups, 112 squats = 329 reps

  • October 19, 2015 at 1:13 pm
    Permalink

    Cleans: 225#

    Front squats: 225# (3 sets) 205# (3 sets) wrote it wrong on the board

    WOD: 101 pull-ups, 63 push-ups, 63 sit-ups, 80 squats = 307 total reps. 33 total reps on lowest rounds

    My first Tabata or whatever you call it. Pretty sure I went way too hard on the pull-ups.

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