Benchmarks & Tributes

GWM WOD – WEDNESDAY 29.01.20 – “THE CROSSFIT MENTANA TABATA WORKOUTS”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

CONDITIONING
“THE CrossFit MENTANA TABATA WORKOUTS”*
For Total Reps in 39 minutes
Tabata Pull Ups
Tabata Burpees
Tabata Box Jumps #60/50
Tabata Wall Balls #9/6
Tabata Power Snatches #40/25
Tabata Push Press #40/25
Tabata Calorie Row
Tabata Double Unders

*compare to 09.06.18

GWM WOD 141216 “12 DAYS OF CHRISTMAS”

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

“12 DAYS OF CHRISTMAS”
For Time
1 200 mt Run/250 mt Row
2 Front Squat #35/25
3 Thrusters #35/25
4 Power Cleans #35/25
5 Power Snatches #35/25
6 Pull Ups
7 Wall Ball #9/6
8 Toe to Bar
9 Box Jumps #60/50
10 Double Unders
11 Burpees
12 Overhead Walking Lunges #35/25

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

cfm-x-mass

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