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.