WOD Thu June 22, 2017

Part 1: Squat

Back, front, or overhead. 3×5 if you want to go heavy. 5×3 pause squats if you want to go light. Or just work on squat form and mobility.

Then…

Double Tabata

In 4 minutes, perform max reps of each of the following, using a 40 seconds work / 20 seconds rest interval:

Wallballs
Calorie Row or Bike
Situps
Russian Twists

You can do the exercises in any order as long as you do 4 minutes of each.

Your score per exercise is the lowest reps in a 4 minute cycle.

Your total score is the sum of the lowest reps.

Example:

0-:40 — 14 wallballs
:40-1:00 — rest
1:00-1:40 — 13 wallballs
1:40-2:00 — rest
2:00-2:40 — 13 wallballs
2:40-3:00 — rest
3:00-3:40 — 10 wallballs
3:40-4:00 — rest

Ben’s score for the wallballs is 10, and at 4:00 on the clock he proceeds into:

4:00-4:40 — 22 situps
4:40-5:00 — rest
5:00-5:40 — 20 situps
5:40-6:00 — rest
6:00-6:40 — 21 situps
6:40-7:00 — rest
7:00-7:40 — 19 situps
7:40-8:00 rest

Ben’s score for the situps is 19.

Ben does the same thing on the bike from 8:00-12:00, with his lowest score being 10. He then finishes with Russian twists from 12:00-16:00, with his lowest score being 11.

Ben’s total score is 50 (10+19+10+11). Write this score on the board.

Exercises can be done in any order. For the Russian twists, the ball much touch both sides for one point.