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Fitness assessment test from your WOD Journal
400m run10 KB swings10 Push upshold a front bridge for a count of 100
complete as many rds in 20 minutes as possible
Stations for time
60 seconds each 10 between each station
Row, box jumps, push ups, bear crawls(forward & Backwards),front bridge & parallete bar dips & L-sits as one station
10 Thrusters5 pull ups5 Turkish get ups
complete as many rds as possible in 20 minutes
My kids idea of a hike. Looks like a WOD to me.
30,20,10LungesDouble Unders
30,20,10DeadLiftsBox Jumps
Optional
30,20,10 Push Ups Side Oblique Crunches
Tabata:
KB Windmills (L&R)MT.ClimbersKnees to ElbowsKB Swings *** Heavy as you can!Abs
10 Rounds For Time10 Deck Squats10 Burpees10 Reverse Crunches
* use weight on deck squats
Teams of two, Each team mate must finish the round before moving to the next rd.
600 yrd rd
sumo high pull dead lift (double KB's)
Push Press
complete as many rds in 20 min as possible
100 Swings100 Floor Press/Pullovers100 V-SitsJump rope 100 times or 50 double unders
Terrible Tabata
Warm up with a Tabata of : jumping jacks or jogging in place & abs