Tyler
Warm-Up:
Coach’s choice
WOD prep:
Prep the Tabata movements
WOD: Perform a WOD you missed this week.
or
Tabata Station rotation. Rest 1 minute between Tabatas. A Tabata is 8 rounds of 20 seconds of work with 10 seconds of rest.
Station 1: Battling Ropes
Station 2:10m single arm KB farmers carry (53,35) switch arms every 10m.
Station 3:Single goblet dumbbell reverse lunges (50,35)
Station 4:Hand stand holds or plank holds
Station 5:Calorie bike
Post WOD:
Lax ball scaps
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 14th from 7 pm – 11 pm @ Skybokx 109 in Natick.
*CFS 21 Day Complaint Free Challenge.
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Tabata Station rotation: 156, 53# carry, 40# reverse lunge, planks
That was a fun variety. I did 33 5m carries, 57 lunges, and 66 cals on the bike. Today was my first time doing ropes. Those were way more challenging than I was expecting in the later rounds.
Tabata Station rotation
Battling ropes
DB reverse lunges 83
Hand stand holds unbroken
Bike 84 calories
Farmers carry 45
Battling Ropes
212 total rx