Tabata mash-up

"TABATA MASH UP"

• Pull ups (low score = 5)
• Push ups (low score = 6)
• Sit ups (low score = 12)
• Squats (low score = 18)

A full TABATA of each movement with 1 minute REST between each.

This WOD is scored by the lowest number of reps for each movement.

CASH OUT : 10 skin the cats on the rings

Saturday partner WOD

WOD

In teams of 2 complete the following total reps: 4 Rounds of:

• 40 Sumo Deadlift HighPulls*
• 40 Push Press*
• 400 m run with Box Jump Overs
• 40 Tire Slams with sledgehammer

The weight for the workout is 70% of your 1 rep max PRESS.

Deadlift strength work + WOD

BUY IN : Deadlift - 3 reps @ 70%, 3 reps @ 80%, AMRAP @ 90 % - record your numbers.

WOD

400 m run

as many rounds as possible in 5 minutes of :

15 Deadlifts *
15 Push ups

finish with a

400 m run

*weight for the dealift is 40% of your 5 rep max.

you will have 2 seperate scores for this workout:

1) total time minus 5 minutes

2) total number of rounds of the AMRAP.

*make sure you look at the clock when you get in from the run....do the AMRAP for 5 minutes then leave on the second run.

Strength work + muscle ups, front squats, TtB, jumping squats

Started off with a bit of strength work, namely strict presses. Managed to do 7 x 105 lbs consecutively.

WOD: Five rounds of:

• 5 x muscle ups (I did a scaled version)
• 10 x front squats (135 lbs)
• 15 x toes to bar
• 20 jumping squats

Time: 19:11

Crazy CrossFit Ab Workout

Can't say I enjoyed this one:

BUY IN

Back Squat 5 reps at 65%, 5 reps at 75%, AMRAP 85%

WOD

Three rounds for time of:

• 60 seconds L-sit
• 45 pound barbell Good mornings, 30 reps
• 60 Abmat sit-ups
• 25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest. For the Abmat sit-ups, feet un-anchored with soles together.

CASH OUT

AMRAP Chest to bar pull ups

Saturday partner WOD: Med Ball Madness

PARTNER WOD

With a continuous clock running each partner must complete four rounds, alternating exercises of:

• 400m run with med ball (20/12)
• AMRAP clean and jerks (135/95) (while one partner is running the other is doing clean and jerks)

When you finish a total of four rounds: 400m partner med ball thruster

When you're back from your run, with one person working at a time AMRAP KB swings unbroken....as soon as you break them you must stop counting reps.

Score is number of seconds to complete the workout minus total number of clean and jerk reps and KB swings. Low score wins.

Strength work + power snatches/pull-ups/push-ups

Bench press work today: 5 reps each of 65/75/85% of our max (which for me is 145 lbs), so I did 95/110/125 lbs.

WOD:

Start with:

• 50 x double unders

Four rounds of:

• 7 x power snatches (125lbs) - I did 115 lbs, which surprised me, I thought I could do 125, but it was too heavy
• 10 x pull-ups
• 25 x push-ups

Finish with:

• 50 x double-unders

Time: 22:40