Tuesday January 26th WOD

Warm up:  Partner row/indoor jog/KBS + PVC drills

 

LV A. Conditioning 1:  For time (12 minute time cap)

21-15-9

-Row for Calories

-Box jumps 24/20” (no step ups)

-Push press 115/75 (from the floor)

 

LV A. Conditioning 2:  Not for time

UB DU’s

25-50-75-50-25

 

LV B and C. Conditioning 1:  For reps

Tabata jump rope

-20 seconds on, 10 seconds off

-4 minutes (8 rounds)

-DU’s or SU’s

-Rest 1 minute

Tabata ab mat sit ups

-20 seconds on, 10 seconds off

-4 minutes (8 rounds)

-Rest 3 minutes then perform:

 

LV B and C. Conditioning:  For time

15-12-9

-Row for calories

-Box jumps 24/20” (sub plates)

-Push press 95/60, 75/45

 

Post:  400m cool down jog + foam roll

Nick ProhaskaComment