WOD Sat. Dec. 15

December 14th, 2012

Free introductory class at 10am.
No RSVP necessary. You can just show up.
Please come about 10 minutes early to fill out paperwork.


8:00am and 11:00am
Individual WOD
Each round is 20 seconds of work and 10 seconds of rest.

8 rounds of sit-ups
8 rounds of 65#/45# push-press
8 rounds of single jump rope
8 rounds of box jump 20″ / 16″

Score is total number of reps completed.


9:00am and 10:00am
Team WOD
Team Tabata

Teams of 3 or 4 persons

Each round is 20 seconds of work and 10 seconds of rest.
During each round of this Team Tabata one member of the team will do the challenge exercise. Members will rotate every TWO rounds as to who is doing the challenge exercise. Each team should start on a different exercise. No two teams should be performing the same exercise at the same time.

8 rounds of sit-ups  [Challenge Exercise = T2B]
8 rounds of 65#/45# push-press  [Challenge Exercise = Burpees]
8 rounds of single jump rope [Challenge Exercise = 10 yd shuttle runs]
8 rounds of box jump 20″ / 16″  [Challenge Exercise = Basket ball shots]

Each exercise is scored separately and then all four scores are added together for a total score.
The score for each exercise = (# of reps of reps completed / (# of team members -1)) x reps completed of the challenge exercise.


Dr. Izumi Tabata