WOD Tue. Dec. 18

December 17th, 2012

Specialty Class this evening from 6:30pm-7:30pm is SMR (Self-myofacial-release) for the lower body. Our specialty classes are in addition to our regular classes. Our regular class at 6:30pm-7:30pm will not be affected.


Basics Skillwork: Review exercises for Tabata
Level 1/2 Strength: Shoulder Press 2 x 8 @ 60%, 5-3-1+
Level 1/2 Endurance: Row 2k
Level 1/2 Extra:
With a partner work on handstand / handstand walk

All Levels
“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Cash-out: 15′ Rope climb x 5