Jul 5, 2016

Wednesday 16.07.06

Warm Up
- 3 sets of 5 pullups, 10 pushups, 10 air squats

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.

Your score is the lowest interval score of each exercise. For example, if you get 18 squats on the first interval, but only eight on the last one, your score for squats is eight.

Mobility WOD
- couch stretch 2 minutes; 2x each side

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!


7 comments:

Boo said...

Pull-ups 6, Push-ups 9, Sit ups 10, Air Squat 14

William Brown said...

26-Good first WOD after a month off; nice meeting everyone this morning

Dwayne Beasley said...

4 pull ups, 5 push ups, 10 sit-ups, 11 air squats

David Batchelor said...

5 pull ups, 6 push-ups, 10 SU, 10 Squats

Kevin Moyer said...

Cant seem to find a good CrossFit Group out here on Hickam AFB so following IMC still and lovin' it.

Good workout but added a 1mi run buy in 1mi run buy out. Smoked myself. Amazing how long 20secs feels and how short 10secs goes by.

6 pull-ups, 14 push-ups, 10 SU, 12 squats

AARON DEVAN said...

9, 6, 8, 15

monroe said...

Good to hear from you, Kevin! Thanks for posting. Nice push up numbers!