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Friday, February 21, 2014

Tuesday Feb 18 On-Ramp to Crossfit Bootcamp-TABATA Wall balls, Back Extensions, DB Push Press, KBS

Warm Up
400m Run

2 Rounds
10 Pass throughs
10 Push Ups
10 Back Extensions


Skill/Strength
3 Rounds
10 Kettle Bell Swings


Bootcamp WOD
TABATA TUESDAYS!
 8 consecutive rounds per station.
Stay on the same station for all 8 rounds then move to the next station.
20 Sec on 10 sec off.

Wall Balls
Back Extensions
DB Push Press
KBS


20 sec AMRAP

My personal time:
Wall Balls 10lbs        9 ,  9 ,  9 ,  9 ,  9 ,  9 ,  9 ,  8   = 71
Back Extensions      13, 11, 12, 13, 12, 12, 13, 13  = 99
DB Push Press 8lbs 12, 11, 12, 11, 12, 11, 12, 12  = 93
KBS 26lbs                8 ,  8 ,  8 ,  8 ,  8 ,  8 ,  8 ,  8  = 64
                                                       total reps          =327

Post WOD Stretch
Anterior Shoulder Rotation
(Use Wall)

Cashout
400m on incline