• joao

Wod 07/01/22

RX

For reps:

Tabata box jump (20/16 in)

Tabata L-sit (on the floor hold)/paralets/between box

Tabata handstand hold (freestyle/near wall)

Tabata sit-up

Tabata lunge


INTERMEDIATE

Same as RX


BEGINNER

For reps:

Tabata box step-up (20/16 in)

Tabata seated leg raise

Tabata plank hold

Tabata sit-up

Tabata lunge

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WORKOUT OF THE DAY Five Tabatas in 20 minutes 1- Wall Ball Shots (20/14 lb) (10/9 ft) 2- Sumo Deadlift High-Pulls (75/45-55 lb) 3- Box Jumps (20 in) 4- Push-Presses (75/45-55 lb) 5- Row (for calories)

WORKOUT AMRAP 12 Minutes 10 alternating arms dumbbell snatches (50/35; 35/20) 5 bar muscle-ups/alternating arms renegade row 10 dumbbell overhead squats (5/5-L/R) (50/35) 10 toes-to-bars/extended legs

PARTNER THROWDOWN FRIDAY!! every 3 minutes for 4 sets: 12/10 Calorie Bike/row/ski 15m for Rx/7,5m for scale Handstand Walk or 15m bear crawl Max Rope Climbs/3x body lying to standing *rest 1' bts