1/29/15 Thursday

Performance

A.  Tabata

*Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are sit-ups, the second 8 are push-ups, and the third 8 intervals are GHD Hip Extensions.  There is no rest between exercises.

*Score is the lowest number of each

+

Every 90 seconds, for 12 minutes (8 sets)

0min – 5-7 Wide Strict pull-ups

1:30min – 5-7 Shoulder width Strict Pull-ups

3:00min – 5-7 Supinated Pull-ups

4:30min – 5-7 Mountain Climber Pull-ups

6:00min – 5-7 Wide Strict pull-ups

7:30min – 5-7 Shoulder width Strict Pull-ups

9:00min – 5-7 Supinated Pull-ups

10:30min – 5-7 Mountain Climber Pull-ups

 

B.  In teams of two, alternate sets to complete four each of:

50 Double-Unders

400m Run/Row or 800m on AirDyne

 

Competition

Wod will be posted at gym