Warm up 3 rounds of 50 lunges 25…

Warm-up

3 rounds of:

  • 50 lunges (25 each leg)
  • 25 ring rows
  • Dumpster run (maybe 300-400m)

WOD

5 rounds of 3:00 AMRAP (1:00 rest between rounds)

  • 3 Single arm push presses with each arm (30#)
  • 6 Burpees
  • 9 Squats

Completed

  1. 2 rounds plus 6, 6
  2. 2 rounds plus 6, 2
  3. 2 rounds plus 6, 2
  4. 2 rounds plus 6, 3
  5. 2 rounds plus 6, 2

Finisher

Tabata alternating between plank and bicycle (4 each)

8 Tabata mountain climbers

At Survival Fitness Warm up 8 Tabata rounds…

At Survival Fitness.

Warm-up

8 Tabata rounds of each

  • Double-pump squat
  • Burpee
  • Ball Slam
  • Jack Knife

WOD

20:00 AMRAP

  • 21 Power clean
  • 15 Front squat
  • 9 Push Press

30# dumbells in first round and 25# after that for each move.

Completed 3 rounds plus 21, 4.

Finisher

Rounds of:

  • KB Swings (40#)
  • 30 second plank

Swings started with 10 reps and went down each round until at 1 for the final round. Took 10:21 to complete the finisher.

At Survival Fitness first time attending a class…

At Survival Fitness – first time attending a class.

Warm-up

8 Tabata of choice

WOD

“Murph”

  • 1 Mile Run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 Mile Run

We split the pull-ups, push-ups, and squats into rounds of 5, 10, 15. Just like doing the “Cindy” WOD. I did ring rows instead of pull-ups.

In a 45 minute time limit I ran the mile in 8:20 and completed 13 rounds.