Tuesday WOD

 
Don't let the WOD surprise you, it really is Tuesday!
 
PARTNER WOD
Nancy v. Small
 
CF1- Nancy
100m run
8 overhead squats
 
CF2- Small
8 burpees
20 step ups (10L/10R) 35/20# each hand or scale as needed
 
 
The pacer is CF1, CF2 works through the motions of Small until CF1 completes one round of Nancy, then switch with CF1 picking up where CF2 left off.
 
 
If time: Abs
Teams of 4-5 rotate through each station x 2
CF1 20 abmat situps- pacer
CF2 plank
CF3 flutter kicks
CF4 Russin KB twists
CF5 Knees to Elbows
 
WEIGHT TRAINING DAYS THIS WEEK:
Wed/Fri
Special WOD on Thursday- it will be filthy;)
 
In Fitness News...
HIIT works: see this study (We all knew that;)
Do the 7 Minute WOD- great for travel!
Don't forget, tabata is great for travel too. 
Put a free tabata app on your phone and WOD while on travel. 
Another CFTC favorite travel WOD is Bear Complexes:
4-5 reps every minute on the minute x 15 minutes.