4/19/2010

''Tabata Frenzy'' (04.20.2010)

Warm-up Drills (04.20.2010)
800m Run
9 Fundamentals x 7 reps each (PVC)
Hip Mobility Complex

''Tabata Frenzy'' (04.20.2010)
Complete a 1200m Row in as few ''Tabata'' intervals as possible.
8 rounds of (:20 work x :10 rest) x Ring Dips
Complete a 600m Row in as few ''Tabata'' intervals as possible.
8 Rounds of (:20 work x :10 rest) x GHD Sit-ups

Notes: Immediately move from Rowing to Ring Dips, Ring Dips to Rowing, and Rowing to GHD Sit-ups. There is no prescribed break time during the WOD outside the :10 rest intervals.

Post # of rounds needed to complete each rowing piece and low scores for Ring Dips and GHD Sit-ups.

Skill Development (04.20.2010)
At your own pace complete the following
12 x Snatch Grip Deadlift (45lbs)
12 x Power Snatch (45lbs)
12 x Snatch Balance (45lbs)
12 x Overhead Squats (45lbs)

CrossFit Endurance WOD (04.20.2010)
Swim, Bike, Run, or Row (C2)

3 Rounds of
5 minutes on x 3 minutes rest

Cover as much distance as possible each work interval.

Post distances to comments.

10 comments:

richard said...

Tabata Frenzy
10/1/6/8

lewis.robertdavid@gmail.com said...

Tabata Frenzy

9/4/7/5

-Bert

Anonymous said...

Tabata Frenzy

9/6/6/5

Dang!

Anonymous said...

"Tabata Frenzy"

9/5/4/6

-Troy

Anonymous said...

Tabata Frenzy

11/4/6/4


-JB

Kristina said...

Tabata Frenzy

11/7/7/15 ab mat sit ups

Walter said...

Modified WOD due to elbow injury...
Complete 200' waliking lunges in as few reps as possible (0:20 work / 0:10 rest)
Tabata Back Extension
Tabata Anchored Sit-ups (abmat)
Complete 100' waliking lunges in as few reps as possible (0:20 work / 0:10 rest)

4 / 7 / 7 / 3

Anonymous said...

Tabata Frenzy
10/4/5/6

Mark

Anonymous said...

Tabata Frenzy

11/5/6/10

B-Rye

Anonymous said...

11/4/8/7

Khan


10/4/8/8

Indy