''Tabata This!'' (11.28.2011)

Warm-up Drills (11.28.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)




''Tabata This!'' (11.28.2011)
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:1-Rep Maximum/Percentage Calculator

Skill Development (11.28.2011)
Rest for tomorrow... You'll need it.

Mobility WOD

CrossFit Endurance WOD (11.28.2011)
''Short Tosh''
Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100 time
Bike: 3 rounds of 1/4mile, rest 1/4 time, 1/2mile, rest 1/2 time, 1mile, rest 1m time
Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time
C2: 3 rounds of 125m, rest 125 time, 250m, rest 250 time, 500m, rest 500 time

Post times to comments.