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

WOD:
“Tabata Something Else”

Pull-ups
Push-ups
Sit-ups
Squat

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.

________

LEANFIT:
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.

________

DE:
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.

Media:
Thursday WOD, March 3, 2016

One thought on “Thursday WOD, March 3, 2016

  • March 3, 2016 at 3:36 pm
    Permalink

    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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