 | WOD Blog |  |
Thu, Apr 8 |
| Pennies | Tabata Thursday Deuce |
Pennies
Time
Warm Up:
5 Rnds of Rowling
Strength: Deadlift
4x3
10 Hip Bridges or GHD between Sets
WOD: Pennies
(25 Min Cap)
6 Squat Cleans (185/105)
6 Bar MU (Scaled = C2B, P/U, Ring Rows, etc)
500m Run
6 Squat Cleans (185/105)
6 Bar MU
500m Run
6 Squat Cleans (185/105)
6 Bar MU
500m Run
6 Squat Cleans (185/105)
6 Bar MU
*Coaches Notes:
-Cleans should be done in quick singles maybe small touch and go sets. If the Rx weight is too heavy then choose weight that is about 75% of 1RM.
-Muscle Ups should be done in 1-3 sets. Scale reps down to fit in that window or scale to C2B pull ups.
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| Blake B | 17:58 Rx | Rx | | James L | 18:28 Rx | swod 305 | | James F | 18:41 Rx | Running is for the birds | | Warren | 21:08 Rx | Rx | | Amanda M | 14:16 | 85 bar ctbpu | | Jason G | 14:50 | 185 PC, MUs (all rounds unbroken), row | | Colleen | 15:? | 95#sc swod-215# | | Geoff | 17:45 | C2B |
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Tabata Thursday Deuce
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Tabata Thursday
Complete 4 sets 20sec on 10 off of each exercise before moving to next exercise. Finish all movements before next round. Rest 1 min between Rounds
Round 1
High knees in place
Shoulder Plank Taps
Ice Skaters
Round 2
Hollow Hold
Sit Outs
Squat Hold
Round 3
Mountain climbers
Battle Rope waves
Jump Squats
Round 4
Bike
Knee Raises (use bars under bay doors)
Long Jumps
When everyone finished- 5x100m Sprints
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