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Components

Castaway

Tabata Plitt Abs Part 2

Settings

Workout

Two WOD Tuesday

Warm-up

Heroic Warmup

2 rounds
10 Jumping Jacks
10 Push-ups
10 Flap Jacks
10 Groiners
10 Air Squats
10 Frog Jumps
10 Sit-ups

after 500m Run or Row

Two WOD Tuesday's

Metcon (No Measure)

EMOM 10mins
Min 1: Sledgehammers x 12
Min 2: American KBS x 20

Rest 3 mins between

Castaway (Time)

For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

Finisher

Tabata Plitt Abs Part 2 (AMRAP - Reps)

2 Rounds
1:00 - Ankle Biters
1:00 - Side Plank Reps Left
1:00 - Side Plank Reps Right
1:00 - Bicycles or Trios
Rest 2min

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, December 17, 2019

Male Clients

1

Matthew
Engelhardt

5:30 pm CrossFit

8:44

2

David
Lee

5:30 pm CrossFit

8:58

3

Jacob
Brandenburg

6:00 am CrossFit

9:01

4

Justin
Lund

9:00 am CrossFit

9:22

5

Jacob
Sousa

4:30 pm CrossFit

12:50

6

Jason
Anderson

9:00 am CrossFit

7:08

75

7

Parker
Stephen

6:00 am CrossFit

9:07

65 lbs

8

Dana
Vannatta

4:30 pm CrossFit

9:24

75#

9

Adam
Radno

5:30 pm CrossFit

9:28

10

Fred
Seip

4:30 pm CrossFit

10:00

cleans

11

Kent
Mikkelsen

9:00 am CrossFit

10:57

12

Pete
Moran

6:00 am CrossFit

11:00

75 lbs

13

Jeff
Brogan

5:30 pm CrossFit

11:15

14

Dave
Feightner

6:00 am CrossFit

11:37

65 lbs

15

Daniel
Fleming

5:30 pm CrossFit

12:44

16

Luis
Bruno

5:30 pm CrossFit

12:58

17

RaShawn
Taylor

6:00 am CrossFit

15:17

95 lbs

Female Clients

1

Paige
Driapsa

9:00 am CrossFit

11:57

2

Jessica
Ochoa

5:30 pm CrossFit

8:45

65

3

Jeanette
Pelizzon

9:00 am CrossFit

9:15

4

Jenna
Moran

9:00 am CrossFit

9:26

5

Julie
Vargas

9:00 am CrossFit

9:38

6

Diane
Shagott

7:00 am CrossFit

9:41

35 lbs

7

jackie
marrero

7:00 am CrossFit

10:25

35 lbs

8

Daniella
Palumbo

5:30 pm CrossFit

10:45

9

Jennifer
Belpedio

6:00 am CrossFit

10:55

clean and jerk at 55 lbs

10

Sigourney
Marrero

7:00 am CrossFit

11:40

22 lbs

11

Naylu
Garces

5:30 pm CrossFit

11:48