







Warmup
WOD
Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
Warmup
WOD
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
Post time to comments.
Warmup
WOD
Three rounds for time of:
Row 500 meters
21 burpees
Run 400 meters
Post time to comments.
Warmup
WOD
Five rounds for time of:
Rope climb "double up"
3/4 bodyweight Sumo deadlift high pull, 10 reps
Post time to comments.
Warmup
WOD
5 rounds of:
:30 sumo deadlift high pull
rest 30 seconds
then
5 rounds of:
:30 wallball
rest 30 seconds
then 460m run
*split into teams of two, one partner works at a time
Post total reps to comments.
Warmup
WOD
21-18-15-12-9-6-3 reps of:
Sumo deadlift high pull
Broad jumps over bar
Post time to comments.
We ended the day with 61 people (not including Dean, whose name ended up on the board somehow), which is a first day of Summer attendance record, beating 2020 by 3. The 5:30 session probably had the best performance out of any group today.
Warmup
WOD
As many rounds as possible in 10 minutes of:
6 sumo deadlift high pulls
30 seconds handstand hold
Post rounds completed to comments.