WOD Thursday 5/9/19

by | May 8, 2019 | News | 6 comments

Hanna

Warm-Up:
Coach’s choice

WOD prep:
Push press. 10 minutes to find a heavy single out of the rack

WOD:
“Tabata Sand Storm”
Four Tabata’s
Sandbag back rack box step ups (50,35)(20″ box)
Ab-mat sit-ups
Bike (Calories)
Battling Ropes
*Scale loads as needed.

*A Tabata is 8 rounds. 20 seconds of work with 10 seconds of rest.
* 1-minute rest between Tabata’s
*Your score for this workout is your total reps from the sandbag step-ups, cal-bike, and ab-mat sit-ups.

Post WOD:
Agile 8

CFS Brief:
Day 10 Nutrition Challenge.

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6 Comments

  1. Rob M
    Rob M on May 9, 2019 at 8:02 am

    Tabata Sand Storm: 253. Push press 205#. Thanks John.

    My highlight of the morning was catching Ted napping on his sit-ups.

  2. Rob M
    Rob M on May 9, 2019 at 10:04 am

    .. and Happy Birthday Deb. I guess we will do your 21 burpees tomorrow?

  3. Deb.
    Deb. on May 9, 2019 at 11:59 am

    Push Press with Ilana and Becka: 100#
    Tabata Sandstorm: 204 | Ab Mats: 92 | Bike: 44 | Step Ups: 58 With 35# Sandbag | Birthday Burpees instead of battling ropes 🎂 A fun 5:30 doing Tabatas!! Good luck to everyone doing the Spartan Race on Saturday! Have fun!!

  4. Deb.
    Deb. on May 9, 2019 at 12:00 pm

    Thanks Rob! We can all do them when I get back next week…won’t that be fun?!

  5. Ken A.
    Ken A. on May 9, 2019 at 1:04 pm

    Happy Birthday Deb!

    Thirty-nine burpees ….. again?

  6. Deb.
    Deb. on May 9, 2019 at 1:30 pm

    You got THAT right Ken!! 39 burpees for everyone!!