At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up
Tabata Mash-up, 8 rounds

  • Bear crawl
  • Rock climbers
  • OH plate step-ups, alternate legs each rep (10#)
  • Military squat thrusters (“wimpy burpee”)

WOD
20:00 AMRAP, Total score = # of dips + # of thrusters

  • Run 400m
  • Max chair dips
  • Run 400m
  • Max thrusters (20# MB)
  • Repeat

Ab Bonus
2 rounds, 1:00 each, 1:00 between rounds

  • Plank
  • Bicycle
  • V-ups
  • Russian twists (20# KB)
  • Leg raises

In the WOD I did a total of 150 reps and finished my sixth 400m run as the 20:00 expired.

At Survival Fitness Warm up 25 Zombie kicks…

At Survival Fitness.

Warm-up

  • 25 Zombie kicks
  • 25 Butt kicks
  • 25 Lateral hops
  • 25 PVC pipe shoulder pass throughs
  • 25 Half squats
  • 25 Jumping jacks
  • 25 Arm circles (each direction)
  • 25 Mountain Climbers

WOD
50:00
The first number is Now & Laters (4 count plyo-lunges) and the second number is Body Blasters (burpee with a box jump). Go as far down the list as you can go. I good tip is to break the Now & Laters into sets of 4 instead of trying to count by 4s. So do 20 plyo-lunges/lunges and then repeat it 3 more times in the first round, then do 4 sets of 19 in the second round and so on.

  • 20 – 1
  • 19 – 2
  • 18 – 3
  • 3 – 18
  • 2 – 19
  • 1 – 20

I did plyo-lungles through the set of 15 and then switched to 4 count regular lunges because my form was breaking down and I was able to get much lower in the normal lunges. When the WOD was finished I had done the the round of 9 Now & Laters and 3 of the 12 Body Blasters in that round. So I completed 696 (174 * 4) lunges, 69 burpees, and 69 box jumps (24in).

At Survival Fitness Warm up 20:00 AMRAP 20…

At Survival Fitness.

Warm-up
20:00 AMRAP

  • 20 Overhead lunge (10# plate)
  • 30 Overhead squat (10# plate)
  • 40 Front raises (10# plate)
  • 50 Overhead sit-ups with twitst (10# plate)

WOD
30:00 10-20-30-40-50

  • Knees to elbows
  • Box jumps (24in.)
  • One arm thrusters (reps are total, not each arm) (35# DB)

In the “warm-up” I got through 26 of the situps in round 2. In the WOD I got through 26 box jumps in the round of 40. I guess 26 is my lucky number today.

At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up

Tabata Mash-up (4x around the circuit, no extra rest beyond the 10s between each station)

  • Side bend R (44# KB)
  • Side bend L (44# KB)
  • Swings (55# KB)
  • Sumo deadlift (55# KB)
  • Push press (44# KB)

WOD

20:00 Pyramid, 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

  • Diamond push-ups
  • Pull-ups (Did some jump pull-ups with slow chin-downs and some ring rows during different sets)
  • Pistols (one leg squats with a 14in box to sit on at the bottom) (in 10 rep set, 5 on each leg, etc.)

Finisher

12:30, 50-40-30-20-10

  • Wood chops (20# MB)
  • Flutter kicks (2 count)

In the WOD I finished 10 down to 1, up to 2, and then 3 diamond push-ups. In the finisher I got done with the 30 round.

At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up

Tabata Mash-up (8x around the circuit, no extra rest beyond the 10s between each station)

  • Bear crawl
  • Ab rollout
  • Russian twist press (20# MB)
  • Lunges
  • Plank split-outs

WOD

20:00 AMRAP

  • 5 Burpees
  • 10 L-sit kick-outs
  • 15 Close stance squats

Finisher

50-30-10 (5:30)

  • Jumping jacks
  • Sit-ups

I did 7 rounds of the WOD and 5 burpees into round 8. In the finisher I didn’t get to the last 10 sit-ups.