At Survival Fitness Warm up 8 Tabata of…

At Survival Fitness.

Warm-up

8 Tabata of each:

  • Box jumps (28in)
  • Bicycle
  • Side Wall ball (4 each side)
  • Bear crawl

WOD

40 reps of each

  • 1 arm snatches, 40 each arm (30#)
  • Diamond push-ups
  • Renegade rows, 20 each arm (30#)
  • Goblet squats (30#)
  • Jump squats
  • Bulgarian split squats, 40 each leg
  • Jump pull-ups
  • Ab crunch

There was more to the WOD, but that’s as far as I got.

At Survival Fitness Warm up 28 of each…

At Survival Fitness.

Warm-up

28 of each:

  • Zombie kicks (14 each leg)
  • PVC shoulders
  • PVC overhead squats
  • Lunges (14 each leg)
  • Broad jumps
  • Jumping jacks
  • High knees (14 each leg)
  • Standing  bicycles (14 each leg)
  • Mountain climbers (14 each leg)
  • Tuck jumps

WOD

  • 28 Thrusters (25# dumbbells)
  • Ab circuit (see below)
  • Run 800m
  • Ab circuit
  • 28 one arm push presses with each arm (25#)
  • 28 slurpees
  • 14 Man makers (25# dumbbells)
  • Ab circuit
  • 28 Curtiss P’s (Clean, lunge, lunge, press)
  • 28 SDLHP

Ab Circuit used in the WOD

  • 28 Russian twists (20# KB)
  • 28 Leg Raises
  • 28 second plank
  • 28 side bends on each side (40# KB)
  • 28 V-ups

I completed up to the plank in the last ab circuit before time ran out. I think it was 40:00 but I’m not sure.

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.