April 2nd 2016

Warm up : 

Tabata Down & Ups

Tabata Plank Hold T

he Tabata interval is 30 secs of work followed by 30 secs of rest for 12 intervals. Tabata score is the total reps performed in all of the intervals.

WOD A : 

3's workout

9-7-5 reps, for time of:

Sumo Deadlift, 120/80 kg

Power Clean, 40/25 kg

AbMat Sit-up

Each athlete must complete 9-7-5, 1 athlete at a time, 2 remaining athletes must be hanging themselves from the pull up bar and holding the plank position, if these athletes drop to the floor at anytime all 3 must stop moving, then continue once athletes are back in position. once athlete A has completed 9-7-5 athlete B then starts, then athlete C. Please note only 1 bar is allowed at anytime so weights must be stripped etc between movements.


WOD B : 

Complete as many rounds as possible in 20 mins of:

Max Rep Row Calories

6 Deadlifts, 50/35 kg

4 Burpee Over Bars

In 20 min, rower is in use for full 20min, other 2 athletes do AMRAP of 6 deads and 4 burpee over bar, athletes must tag in each round, 1 athlete must complete 1 complete round before tag. Row can be switched at any time.

James Davidson

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