2015-01-17

SATURDAY WORKOUT

Team time!

WORKOUT:
Trading off with a partner every round perform the following for max reps/distance/time:

Tabata Row OR Bike (Max Total Meters)
REST 1 MINUTE
Tabata Alternating Walking Lunges (Max Total Distance)
REST 1 MINUTE
Tabata Ring Dips OR Jumping Ring Dips (Max Reps)
REST 1 MINUTE
Tabata L Sit CHIN Up Holds (Max Total Time)(Only counts if chin is above the bar)
REST 1 MINUTE
Tabata AbMat Sit Ups (Max Reps)

Each Tabata cycle is 8 total rounds of 20 seconds of work followed by 10 seconds of rest for each round...

We will also try to mix up the partners so you guys have a chance to get to know some different people :)

POST ALL SCORES FOR EACH MOVEMENT TO COMMENTS

2 comments:

CrossFit Hydro said...

Conventional DL - Heavy Single
135,225,275,325,345,365,375,385

Shoulder 2 OH... 1:00 for max reps / 1:00 rest
1st rd - 225# (12 reps)
2nd rd - 185# (14 reps)
3rd rd - 155# (19 reps)

Messed with the class WOD...
:20 work / :10 rest (8 RDs each, 16 mins total)
- Changed exercises each round since I was doing it with just the :10 rest between all exercises
#1 - Meters on the Rower (About 120-130m each rd)
#2 - Walking Lunges (60-65 feet each rd)
#3 - Ring Dips (12-15 each round)
#4 - L sit chin up holds (15-20 secs... Rough! :$)

JVB

John Dunn said...

1072m
477 ft
43 dips
All the time on the holds
89 sit ups

With Randy who killed it for day one of regular classes!