WODs
Leaderboards
Melissa "MIGHTY MOUSE" Jacob
Christina Hewitt
Josh (MEAT STICK) Winick
Rose Winick
"Tabata" - Rows and Burpees : 8 x 20 secs / 10 secs
Tabata Row Rest 3 mins Tabata Burpee The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
Gym Activity
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Every 1 min for 15 mins 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs -
Tabata Row Rest 3 mins Tabata Burpee
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3 rounds of: Run, 400 m 21 Kettlebell Swings, 1.5 pood 12 Pull-ups
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Tabata Row Tabata Burpee
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- keep closer to thighs on drop - don't lose momentum; continue movement on dropEvery 1 min for 15 mins: 3 Hang Power Cleans, 95 lbs 3 Hang Power Cleans, 100 lbs 3 Hang Power Cleans, 105 lbs 3 Hang Power Cleans, 105 lbs 3 Hang Power Cleans, 105 lbs 3 Hang Power Cleans, 105 lbs 3 Hang Power Cleans, 105 lbs 3 Hang Power Cleans, 105 lbs 3 Hang Power Cleans, 105 lbs 3 Hang Power Cleans, 105 lbs 3 Hang Power Cleans, 105 lbs 3 Hang Power Cleans, 105 lbs 3 Hang Power Cleans, 105 lbs 3 Hang Power Cleans, 105 lbs 3 Hang Power Cleans, 105 lbs with 0 lbs weight vest
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Warmup: 1 mile RUN, 20 Pass Throughs, 20 Good Mornings, 20 Romanian Deadlifts, 20 Hip Opener Jumps WOD A: 3 reps of hang power clean every minute (90 pounds) WOD B: Tabata Row for calories = work 20 seconds, rest 10 seconds, for 8 rounds (7 calories, 6 calories, 6 calories, 6 calories, 5 calories, 5 calories, 5 calories, 5 calories) WOD C: Tabata Burpees = work 20 seconds, rest 10 seconds, for 8 rounds (6, 6, 6, 6, 6, 5, 5, 5)Tabata Row Rest 3 mins Tabata Burpee
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Warmup: 1 mile RUN, 20 Pass Throughs, 20 Good Mornings, 20 Romanian Deadlifts, 20 Hip Opener Jumps WOD A: 3 reps of hang power clean every minute (90 pounds) WOD B: Tabata Row for calories = work 20 seconds, rest 10 seconds, for 8 rounds (7 calories, 6 calories, 6 calories, 6 calories, 5 calories, 5 calories, 5 calories, 5 calories) WOD C: Tabata Burpees = work 20 seconds, rest 10 seconds, for 8 rounds (6, 6, 6, 6, 6, 5, 5, 5)Every 1 min for 15 mins 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs 3 Hang Power Cleans, 90 lbs
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Tabata Row Rest 3 mins Tabata Burpee
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Every 1 min for 15 mins 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs 3 Hang Power Cleans, 155 lbs
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Tabata Row Rest 3 mins Tabata Burpee
