Conditioning/Core
For 10 Minutes on the Minute
Odd- 12/10 Calorie Row
Even 1- Plank Hold
Even 2- Hollow Rocks
Even 3- Oblique Mountain climbers
Even 4- Bicycle Abs
Even 5- Plank-ups
ADV – 15/12
WOD
“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata Interval= 20s work:10s Rest 8x Through
Your score is the sum of the lowest round of each movement
*Olympic Lifting Class 4pm*
Warm up
10 strict press
10 push press
10 power jerk
10 split jerk
Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press
Snatch
1 low hang + 1 full snatch
60%x 1
70%x 1
80%x 1
85%x 2
Strength
5-4-3-2-1 OHS
work up to a 1RM
Recent Comments