Monday, August 19, 2013

row boats130819:

10 Minutes: 1 RM OHS

-then-

“The Jolly Roger”
AMRAP 8:
7 Power Snatches (115#/80#)
14 Chest to Bar Pull Ups
21 Box Jumps (24”/20″)

-then-

Tabata Abs:
Wall Walks
Abmat Sit Ups

NOTE: Goal is for chest to touch wall at top and ground at the bottom of each wall walk rep.

6 thoughts on “Monday, August 19, 2013

  1. #155 OHS PR
    Kelly owes Niko an extra gallon of organic milk for bringing the keys to get in so we could get our WOD on today. Thanks Niko!

  2. That was fun! Great three part workout! Metcon had my heart pounding, learned something about the overhead squat (slow and in control is ok) and wall walks in a tabata is intense. Good Monday

  3. Didn’t make it in today but I ran for a hilly 29 minutes and then did 95 sit ups. I’m training for the Reynoldstown Wheelbarrow 5k — gotta defend my title (age group) especially since I invited competition by telling Liz she had to do it also.

  4. I didn’t lift that heavy, just a weak day I guess, but I gave it my all. I’m sick of using an assistance band for pull-ups. That thing is disappearing soon.

    That was a fun WOD, and i agree, the tabata ab workout was intense!

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