Bill, John, Matty, Brandon, Terrance, Maurice(Welcome Maurice)
Its Tabata Week!
Warm Up
500M Row
Stretch
Technique
5X5 Push Presses (ascending weight 45, 95, 115, 135, 155)
Matty killed them with military presses.
Tabata Core (20 min)
Each set is 4 minutes (20 sec on, 10 sec rest, X 8)
A Sit ups/Push ups
B Scissor Kicks
C Plank Step Ups
D Heal Highs
E Mountain Climbers
Bill, John, Matty, Terrance (Welcome back Terrance)
Its Tabata Week!
Warm Up
500M Row
Stretch
Technique
5X5 Overhead squats (ascending weight 45, 65, 85, 105, 125)
Tabata Arms (20 min)
Each set is 4 minutes (20 sec on, 10 sec rest, X 8)
A Sit ups/Push ups
B Bent Front Trap Raises (25 lbs)
C Lateral Trap Raises (10 lbs each hand)
D Box Dips
E Box Push Ups
John, Bill, Matty
Oops. We sorta ran 21 Guns this AM. I forgot to write the 400m run/row on the board.
“21 Guns”
Hero WOD
· AMRAP in 21 minutes
· 400 meter Run
· 21 Push-Ups
· 21 Box Jumps (24/20 in)
· 15 Burpees
· 9 Pull-Ups
This WOD, created for "WOD With Warriors," as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US - "to honor our Nation's’ Warriors, past, present and future." The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US' highest display of honor, appropriately reserved for Fallen troops on Memorial Day.
John, Bill, Matty, Tim, Anne
25 Min Workout
Using a running clock
(0-1) 1 min K2E= Rx, TTB = Rx+
(1-3) 2 min KB Swings 53/35
(3-6) 3 min 3 Hang Cleans, 2 Front Squats, 1 Push Press
(115lbs = Rx, 155lbs = Rx+)
(6-10) 4 min Burpees
(10-15) 5 min Calorie Row
(15-19) 4 min Burpees
(19-22) 3 min 3 Hang Cleans, 2 Front Squats, 1 Push Press
(115lbs = Rx, 155lbs = Rx+)
(22-24) 2 min KB Swings (53lbs)
(24-25) 1 min K2E= Rx, TTB = Rx+
