WOD

Thursday, July 11th

07/10/2019

WARMUP:

 

“Deck of Cards” Warmup Game

 

AMRAP x 8 minutes:

 

Aces = Coaches choice

 

Face cards = 10 reps

 

Spades = Up Downs

 

Clubs = Plate G2OH

 

Hearts = Situps

 

Diamonds = Light DB Thruster

 

 

 

Specific Warmup:

 

2 Rounds for quality:

 

5 reps of each movement in the workout 

 

 

 

WORKOUT:

 

TABATA (8 SETS, :20 WORK / :10 REST)

TABATA 1 -- Box Jump (20)
TABATA 2 -- Pushups
TABATA 3 -- DB Bent Over Row (35/25)(25/15)
TABATA 4 -- Plate G2OH (45/25)(25/15)
TABATA 5 -- Strict Hollow Flutter Kicks 

 

SUNS OUT, GUNS OUT FINISHER:
3 SETS:

12/12 Concentration Curls
Rest as needed btw sets