Day: December 4, 2011

At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up
Tabata Mash-up, 8 rounds

  • Bear crawl
  • Rock climbers
  • OH plate step-ups, alternate legs each rep (10#)
  • Military squat thrusters (“wimpy burpee”)

WOD
20:00 AMRAP, Total score = # of dips + # of thrusters

  • Run 400m
  • Max chair dips
  • Run 400m
  • Max thrusters (20# MB)
  • Repeat

Ab Bonus
2 rounds, 1:00 each, 1:00 between rounds

  • Plank
  • Bicycle
  • V-ups
  • Russian twists (20# KB)
  • Leg raises

In the WOD I did a total of 150 reps and finished my sixth 400m run as the 20:00 expired.