Thursday 07/25/13

Last chance to sign up for the race!


OHS
3-3-3-1-1-1


"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score.

This WOD is taken from Crossfit.com


Finale: Spend 2 minutes per leg in the "Awkward Moth" position...


Mike's jumping so fast, his 
toes are on FIRE!

5 comments:

Tyler Holm said...

OHS 3-3-3-1-1-1
165x3
175x3
185x3
195x1
205x1
215x1

Tabata Row 6
Rest 1 minute
Tabata Squat 19
Rest 1 minute
Tabata Pull-up 8
Rest 1 minute
Tabata Push-up 7
Rest 1 minute
Tabata Sit-up 9

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.

6 19 8 7 9

Total: 49

Three points less than last time I did this. Shoot for one better each round next time

Rowdy said...

OHS 3-3-3-1-1-1 (65-70-75-80-85-90)

"Tabata This"
Tabata Row 5
Tabata Squat 15
Tabata Pull-ups 5
Tabata Push-ups 7
Tabata Sit-ups 11

Tabata Total 43

Mrs. G. said...

ohs 3-3-3-1-1-1
warm 33-3
working 43-3, 48-3, 53-3, worked on not tipping forward and trying to push the bar further back behind my head and stick my butt out so I could keep the weight above my feet.
53-1, 53-1, 53-1

Tabata This (record least)
row 3 calories
1 min rest
squat 13
1 min rest
pull up (purple) 4
1 min rest
push up (negatives to the ground) 4
1 min rest
sit ups 10

Mrs. G. said...

I'm not racing on Saturday....bummer.

Just noticed when I looked at the racing sign up site...the map they provided is SOUTH 132nd....not NORTH 132, so it makes the race look like it is near Millard Airport! Maybe the site creator works for a roofing company!!!

Tracy said...

OHS 3-3-3-1-1-1
33-18-18-18-18-18

Tabata this - record least
Row-4calories
Rest
Squat-8
Rest
Pullups-4
Rest
Pushups-5
Rest
Situps-8
Total 29

 
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