5 rounds of:
1 minute of dumbbell snatches 55/35
1 minute of Jingle Jangles
Do not rest between rounds. Post total reps completed for each exercise and weight to comments.
Skills with Marcie and open gym. Make-up Monday WOD if missed.
Bottom-to-bottom Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.
Post total number of push-ups, time to complete the row and total number of squats completed to comments.
21-15-9 reps for time of:
Strict ring dips
Post time to comments.
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.
Add your points and post them to comments.
Open gym 8:30-10:30am.
Coach JC offered to cover, Thanks!
John David turns 20!!!!!! WooHoo