3/18 PFA Tune Up

With the PFA around the corner, complete 1 round of the following (in the order shown):

100 Navy situps

80 Pushups

1.5 mile run

Quickest time wins!

GL

11 Mar

A fun one this week. Complete in order (50, 40, 30, 20, 10). Fastest time wins!

50 KB Swings (55#)
50 Push-ups
400 m run (or 500 m row)

40 KB
40 Push
400 m run (or 500 m row)

30 KB
30 Push
400 m run (or 500 m row)

20 KB
20 Push
400 m run (or 500 m row)

10 KB
10 Push
400 m run (or 500 m row)

4 March 2016 Tabata

Below is this week's workout.  Please complete by COB 7 March.  Happy Birthday Seabees!

8 rounds of each exercise (complete 8 rounds before going to the next exercise).  Here is the order:
 
Pull-ups (make sure chin goes above bar)
Push-ups
Sit-ups (Navy style)
Air Squats (go down until 90 degrees)
 
1 round equals 20 second of work, followed by 10 seconds of rest.  Therefore each set of exercises will take 4 complete minutes.  Total workout time will be 16 minutes. 
 
Clock is continuous.
 
Count your repitions continously. 
 
Whoever has the most TOTAL reps, wins.
 
Good luck!