Midline:
Tabata L-Sit Hold
Tabata Dead Bug
Tabata Hollow Rock
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
WOD:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Hang Power Clean & Jerk, 50/35 lbs
Box Jump, 30/24 in
Post loads and times to beyond the whiteboard
Skill:
Muscle up
WOD:
Complete as many rounds as possible in 45 mins of:
Run, 800 m
80 Air Squats
8 Muscle-ups
U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.
Post rounds and reps to beyond the whiteboard.
Strength:
Split jerk, 2-2-2-2-2
WOD:
Complete as many rounds as possible in 13 mins of:
5 Jerks, 135/95 lbs
7 Burpees
1 Rope Climb
Post loads and rounds to beyond the whiteboard.
