Monday 11-17-14

 In WODs

Community Notes: Congratulations to all RCFBC members that crushed the Spartan Race!  Great job using your fitness 🙂

Warm Up

Coach’s Choice


Ring Dip


A. Strict C2B Pull Ups 3×10
B. Strict Handstand Push Ups 3×7
Superset A and B – first option for scaling is negatives.

C. 4 RFT
Run 400 meters
20 ring dips


Travel WOD

Tabata Wall Walks
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.

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