1/29/15 Thursday
Performance
A. Tabata
*Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are sit-ups, the second 8 are push-ups, and the third 8 intervals are GHD Hip Extensions. There is no rest between exercises.
*Score is the lowest number of each
+
Every 90 seconds, for 12 minutes (8 sets)
0min – 5-7 Wide Strict pull-ups
1:30min – 5-7 Shoulder width Strict Pull-ups
3:00min – 5-7 Supinated Pull-ups
4:30min – 5-7 Mountain Climber Pull-ups
6:00min – 5-7 Wide Strict pull-ups
7:30min – 5-7 Shoulder width Strict Pull-ups
9:00min – 5-7 Supinated Pull-ups
10:30min – 5-7 Mountain Climber Pull-ups
B. In teams of two, alternate sets to complete four each of:
50 Double-Unders
400m Run/Row or 800m on AirDyne
Competition
Wod will be posted at gym