"Tabata This!" (09.25.2012)

Warm-up Drills (09.25.2012)
Run 800m
''Burgener Drill'' (2Rnds)
9 Fundamentals x 5 reps each
-Individual Mobility (5-8 Minutes)

"Tabata This!" (09.25.2012)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by calories.

Post individual movement scores and totals to comments.

Notes: Consider this a dry run for the work/recovery mindset, one of the Paleo Challenge tests will be an interestingly ‘unique’ Tabata protocol WOD… YESSSSS! Carry on.

Skill Development (09.25.2012)
Active Recovery! You’ll need it, freaks, as this week will only get more thrilling as it unfolds…

<a style="font-weight: bold;" href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD">Mobility WOD</a>

CrossFit Endurance WOD (09.25.2012)
''20 Minute AMRAP x Repeats''
Swim: 50m, Rest 30 sec
Bike: 1/4mile, Rest 30sec
Run: 200m, Rest 30 sec
C2: 200m, Rest 30 sec

Notes: Complete as many rounds as possible in the 20 minutes, rest time is included.

Post rounds completed to comments.


Peter said...

Tabata This!

Gene said...

Tabata This - No Shoulders Edition

Jump Rope 46H - 20L
Air Squat 15H - 10L
1 Arm Slam Ball Alternating 8H both - 5L left
Back Extension 10H - 3L
Ab-mat Sit-ups 14H - 11L

Shanie said...

Adventures in Romel Babysitting
Completed 4 rounds in 17:47 of:
200m run
25 air squats
25 push ups
25 sit ups