1.13.2017

Partner ABC WOD
4 Minute 2 Minute Transition

A:
D-Ball Slam Balls 70/50

B:
Calorie Bike

C:
Calorie Row

D:
Box Jumps 24/20

*Must Alternate Every 5 Reps

METCON

Tabata Workout: Cardio and Strength Tabata

Tabata 1 (Repeat for 4 rounds):

  1. Burpees 20 sec., rest 10 sec.
  2. Assault bike 20 sec., rest 10 sec.

Strength 1 (Repeat for 3 rounds):

  1. Push-ups 30 sec., rest 10 sec.
  2. Weighted walking lunges 30 sec., rest 10 sec.

Tabata 2 (Repeat for 4 rounds):

  1. Repeat run 20 sec., rest 10 sec.
  2. Tuck jumps 20 sec., rest 10 sec.

Strength 2 (repeat for 3 rounds):

  1. KB row 30 sec., rest 10 sec.
  2. KB squat and press 30 sec., rest 10 sec.

Tabata 3 (Repeat for 4 rounds):

  1. 20 sec jumping squats, rest 10 sec.
  2. 20 sec mountain climbers, 10 sec. rest

Strength 3 (Repeat 3 rounds):

  1. 30 sec. pull-ups, rest 10 sec.
  2. 30 sec. planks, rest 10 sec.

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