Dec 29, 2010


Tabata Goin' Nowhere

Hollow position
Bottom of squat
Plank (Other wise known as the prone hold)

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the the above exercises with a one minute rotation break between exercises. During the one minute rotation time allowed the clock is not stopped but kept running. If you can't hold a handstand then do it against a wall or perform Handstand Push ups for the 20 seconds on.

Hollow rock - see video below.


james said...

Nice WOD for a kind of mid week change of pace. Hollow rocks killed me, 4 minutes straight on the bottom of squat, and 50 on 10 off for the plank

Rob said...

Hollow Rock was a good change; it was my first time doing it; I got 20sec complete on Rds 1 & 2 and then got 15 to 10 sec on the remaining rounds; I'd pull my feet in and take a sec break and then finish

Very quiet in the gym today, mostly CFR athletes. Butterfly pull ups getting better but still need some work

Dionne said...

Great core workout this morning. Congrats to Rob for mastering the butterfly pullup....14 in a row. (We have video to prove it).

Dave said...

Did this at my folks' house...somewhat resource constrained as I couldn't find anywhere to do handstands against a wall (without making my mother very mad). So, worked on free-standing head stands. (For the balance-challenged such as myself, that was good work anyway.) Squats and planks were relatively easy on this one. I'm sure my core will be feeling it on the long drive home tomorrow.

Looking forward to working on butterfly pullups when I get back.

Laura said...

Sorry missed you guys today, had to draw labs after fasting last night. Did Fran today! Liz and I are going to IHop after Fridays work out if anyone wants to join us.