Oct 25, 2015

Monday 15.10.26

Warm Up
- 500m row
- Dynamic stretching

Main WOD
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments

Mobility WOD
- Pigeon and couch stretch

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Pull ups, pushups, situps, then squats.  Hip crease below the knee on the squats.  Score for the total is the lowest number of a set in each exercise.

Mobility WOD
Hold each stretch each side for 2 minutes.


Ben Meier said...

344 (60 pull-ups, 82 push-ups, 80 sit-ups, 122 squats)

Sapper408 said...

255 Total - thanks for leading us Kevin

Ecko Logrono said...

PULL-UPS 11,8,7,6,6,4,5,5= 52
PUSH-UPS 17,14,11,10,8,11,10,13= 94
SIT-UPS 10,10,9,8,9,8,8,8= 70
SQUATS 12,10,8,9,7,9,8,11= 74


Kevin McDonald said...

356 (55 pull ups, 87 push ups, 94 sit ups, 120 squats).

Finished up with a trip to the chiropractor - however it was scheduled before the WOD was posted.

I have to agree with Ecko, great way to start the week.