Warmup
3 rounds of:
10 KB Swings
10 Box Jumps
10 Knees to Elbows
WOD
“Tabata This”
Row
Rest 1min
Squat
Rest 1min
Pullup
Rest 1min
Pushup
Rest 1min
Situp
***Complete each exercise Tabata style. That is 8 rounds of 20sec on, 10 sec off for each exercise before moving onto the next. Add up lowest rep count of each exercise. For the Row, use TOTAL CAL for all eight rounds for your score.
“Pain is temporary. Quiting last forever.”
Lance Armstrong
ryan says:
February 26, 2010 at 8:56 am
For those interested:
SUNDAY we will have little HOPPER WOD. We will pull a workout from a list of 6 COMPETITION WODS. All WODS are from the CROSSFIT GAMES SECTIONALS. This will be HARD and DEMANDING. Please try to arrive by 10:30. If there are enough people we will run two heats. Scaling will be allowed, however this is meant to be a challenge.
JUST A HEADS UP…..Of these 6 workouts, 2 of them involve double-unders. If one of these workouts are pulled, substituting the DU’s are allowed but only with the movement announced on SUNDAY…It wont be single-unders..
TABATA THIS 113
ROW 64 CAL.
SQUATS 17
PULL UPS 6
PUSHUPS 10
SIT UPS 16
Calorie row total 50
squats 15
Pull ups 6
Push ups 7
Sit ups 9
Total: 87