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)

10×2 Front squat @ 70-75%
1 minute rest between sets

“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 least number of reps scored in any of the intervals.

Post loads and Tabata score to comments.


As many rounds as possible in 10 minutes of:
200m Row
15 Push-ups
15 Wall balls
1 mile Run

As many rounds as possible in 10 minutes of:
200m Row
15 Push-ups
15 Russian twists

Post completed rounds to comments.


For time:

5 minutes Air dyne
50 Squats
5 minute Row
50 Squats
1 mile Run
50 Squats
500 Single jump ropes
50 Squats

Post time to comments.

Thursday WOD, March 3, 2016

One thought on “Thursday WOD, March 3, 2016

  • March 3, 2016 at 3:36 pm

    WOD: 98 reps (pull-ups only. Still taking it easy)

    Finally got to pick up a barbell after two weeks with a pretty bad lower back injury. Did some careful 95# back squats and worked up to 135# front rack lunges. Unfortunately, I had to back out of the open… When I’m eventually able to do the workouts, I’ll post my times on here.

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