Monday 05/23/11

Power Clean
3-3-3-1-1-1


"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).

A tabata interval is 20 seconds of work followed by 10 seconds of rest - this is repeated 8 times for a total of 4 minutes. So . . . 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture. In this WOD, record your lowest interval from each exercise and add them to get your score. For example, suppose your workout looked something like this:

Pull-ups: 5-4-3-2-2-2-3-1  Lowest: 1
Push-ups: 10-8-8-7-6-6-4-4  Lowest: 4
Sit-ups: 12-11-11-6-4-4-5-5  Lowest: 4
Squats: 12-12-12-10-10-8-7-7  Lowest: 7

Your score would be 1 + 4 + 4 + 7 = 16.  Consistency is key.





Andy mid-Sumo

4 comments:

Lori G. said...

Power Clean
3-3-3-1-1-1
33#-3 warm up
53-3, 63-3, 73-3, 83-1, 88-f, 88-f, 83-f

83 is my PB

"Tabata This"
4 pullups
6 push ups
11 sit ups
12 squats

Peter said...

POWER clean
75-95-105-125(PR)-135(PR)-155(fail)

Tabata This
My number is 28.
Sit Up 9 across
Squat 11 across
Pull 5-5-5-5-1-4-3-4(hand issue)
Push 7 across

Wow Lori G. way kick Tabata's behind

Kiley said...

Lori, were the Pull-ups in Tabata with or without a band? If without, that's stinking amazing! If with, it's still good. =)

Lori Newburn said...

Power Clean
3-3-3-1-1-1
33#-3 warm up
53-3
58-3
63-3
68-1
73-1
78-1

"Tabata This"
1 pullups
6 push ups
8 sit ups
10 squats

25 total

 
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