WOD for 22 JUN 2016

0500 and 1130 at Fredericks Gym

So here are some pictures to motivate you further for fitness excellence!!!

We are highlighting an athlete in this series of pictures. This athlete has been present in every workout to ever have taken place ever. Who is this obviously famous and epic athlete you ask? No one other than the SUN!!!! Cruz did us the courtesy of making sure to include as much as the sun’s glare as possible in order to highlight our featured athlete! Here they are!!:











I hope everyone has their wills up to date and have enjoyed their life thus far because today we are doing tabatas.

Define Tabata you ask? Here you go:

Tabata-Created by Satan himself to punish the iniquitous. The only thing worse than burpees are Tabata (anything) and the worst of all is tabata burpees. ***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.


Here is the warm up:

3 rounds, 45 secs per station, of:

Double Under Rest 15 secs

Ball Slam Rest 15 secs

Handstand Hold Rest 15 secs


Here is the misery:

Tabata Overhead Squat, 95/75 lbs Rest 1 min

Tabata Box Jump, 24/20 in Rest 1 min

Tabata Handstand Push-up Rest 1 min

Tabata Burpee Rest 1 min

Tabata Ring Row Rest 1 min

Tabata Power Clean, 95/75 lbs


Cool Down:

Chest Stretch 60s each side

Couch 45s each side

Pigeon 45s each side


Nice knowing you all.

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