Q: Miyagi
PAX: Luau (166/200), Birdie (110/150), Pigskin (134/175), Shank, Precious, Hickory, Holy Water, Fireball, Miyagi
FNGs: None
COUNT: 9
CONDITIONS: rainy and wet and dark and cold
WARMUP: overhead claps, LBAC’s, Pool Pissers, Michael Phillip’s, Moroccan Night Clubs, Windmills
THE THANG: MMA Conditioning
Cycle: 1
1. Work: 40 • Bunny Hop Burpees • 09:40
2. Rest: 20 • 09:00
Cycle: 2
1. Work: 40 • Abs Spring Ups • 08:40
2. Rest: 20 • 08:00
Cycle: 3
1. Work: 40 • Low Explosive Lunges • 07:40
2. Rest: 20 • 07:00
Cycle: 4
1. Work: 40 • Explosive MMA Push Ups • 06:40
2. Rest: 20 • 06:00
Cycle: 5
1. Work: 40 • Stationary Sprints • 05:40
2. Rest: 20 • 05:00
Cycle: 6
1. Work: 40 • Kick Outs • 04:40
2. Rest: 20 • 04:00
Cycle: 7
1. Work: 40 • Kick Ups • 03:40
2. Rest: 20 • 03:00
Cycle: 8
1. Work: 40 • Jump Squats • 02:40
2. Rest: 20 • 02:00
Cycle: 9
1. Work: 40 • Plank Around the World • 01:40
2. Rest: 20 • 01:00
Cycle: 10
1. Work: 40 • Combo Sprawls • 00:40
Finish • 00:00
Here is a workout for this Tabata Timer:
iOS: itunes.apple.com/app/id1255964203
Android: play.google.com/store/apps/details?id=com.evgeniysharafan.tabatatimer
We repeated this 10 minute Tabata 3 times :muscle: :muscle:
MARY: n/a
ANNOUNCEMENTS:
– August 9: Poker Night with BLART 69/200
– August 16: Gloom Belt Challenge at ao-wolf-den followed by breakfast to celebrate Miyagi’s and Luau (166/200)’s birthdays
– August 23: Speed for Need
– September 12-13: CSAUP at ao-hall-of-justice
– September 26-27: Decal’s knockout ruck
COT: Shank going to college