10 Tire Flips
5 Tire Flips
Row @ 2:15 per 500m
Row @ 2:00 per 500m
Row @ 1:45 per 500m
5 KB Clean and Jerk
Deadlift: 225 lbs
Deadlift: 315 lbs
Deadlift: 405 lbs
5 Tire Flips
5/5 Weighted Lunges
Increase weight for difficulty with the tire and the lunges
Recommended Weights for lunges
5 Rounds of Tabata
1 minute rest between each set, if you choose
25 minute total workout
Try and match or beat your last set's numbers.
Good luck, you'll need it.
What is tabata?
50 Bear Crawl KB Pushes Each Arm
"Bear Crawl KB Push" Instructions
Get into a bear crawl stance
Center one shoulder over the KB
Place one hand on the KB (the heavier the harder)
Push the KB Out, re-center over the KB
Repeat for reps
Picture shows extended position after the push with an alternate stance
Regular stance finishes with KB side leg back
Ring Dip and single arm flag to each side
[Each round, add 1 dip and 1 flag to each side (video shows round 2)]
200 foot sled push
35 ring dips, 35/35 single arm flags, 1000ft sled push
Ring work considerations
Be cognizant in your movements, utilizing good range of motion
The longer you stick your single arm flags, the more difficult the exercise becomes
Sled Push considerations
Alternate high and low push positions
Lifting heavy things over and over!
Mix up your interval training with these fantastic WODs.