A) Push Press
5 x 3 @ 85%
B) Tabata Mash Up
- Russian Swings (53/35)
- Ab Mat Sit Ups
C) Conditioning
MOFO 18
- 8 DB Front Squats (45/30)
- 8 DB Push Jerks (45/30)
- - - - - - - - - - - - - - - - - - - - - - -
- 200 ft Run
- 5 Burpees
- WOD BREAKDOWN -
A) No re-dipping at the knees here. Finish with the bar locked out at the elbows and behind our head at the top.
B) Tabata = :20 of work followed by :10 of rest for 8 total rounds. So we'll be doing 8 rounds of each exercise, of course. Just do as many reps as we can each round. No prescribed amount.
C) This workout will help us to learn to be comfortable in uncomfortable positions (like the front rack with DBs) under aerobic fatigue. The DBs should be the same weight for each movement.
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