TABATA WARM UP
6 Rounds of 20 Seconds of Work & 10 Seconds of Rest:
Air Squats
Sit Ups
Jump Tucks
Mountain Climbers
Air Squats
Sit Ups
Jump Tucks
Mountain Climbers
SKILL
Kettle Bell Swing (Russian or American Swing)
5 x 6
Increase Weight each Set
Increase Weight each Set
WOD
Fight Gone Bad
Kettle Bell Swings 45#W; 55# M
Sumo DeadLift High Pulls 85#W; 100#M
Box Jumps 20″W; 24″M
Wall Ball Shots 14#W; 20#M
Toes To Bar
Sumo DeadLift High Pulls 85#W; 100#M
Box Jumps 20″W; 24″M
Wall Ball Shots 14#W; 20#M
Toes To Bar
One Minute of Work at each of the five stations.The clock does not reset or stop between exercises. This is a five-minute round with a one-minute break before repeating. Athletes must move to next station immediately for best score. One point is given for each rep.
