10x100

Today's Recess:

10x100 meter sprints

Skill Practice: 5x10 (5 reps each leg) jumping lunges

The time has come...

Our 4-Week Challenge is over...and now it's time to complete our final test and see our improvements.

Tomorrow's Recess:

20 OHS
20 push-ups
50 double-unders
5 rounds for time

Let's tear this thing apart!

4x4

Run 400 meters x 4 with 1 minute rest between sets

Skill practice: Heaving Press Balance

A little Tabata...

Tomorrow's Recess:

Tabata Squats

Rest 2 minutes

Tabata Push-ups

Rest 2 minutes

Tabata Jump Squats (Sumo wide stance)

Add lowest score for the three Tabatas for a total score.

Over your head...

Tomorrow's Recess:

5x5 OHS

10!

It's not abnormal to see WODs that have you doing reps 10, 9, 8, 7...etc. I like the way Nicci Violetti anotates this. She uses 10!, which actually means 10x9x8x7...I believe...too lazy to look it up right now. The point is, it makes it easier to write and now you know 10! means 10, 9, 8, etc...

Tomorrow's Recess:

10! Knees to elbows, push-ups, and one-legged squats (each leg)--hold on to something if you need to.

amRAPPER Monday

Sorry I forgot to post today's Recess last night. Let's do a little amRAPPER Monday:

Photo Source

50 single-leg jump ropes (each leg)
5 push-ups
5 push-press
5 jump squats (with barbell)
5 push-ups

AMRAP in 20 minutes


Tomorrow's Recess:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.