Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.
Post Tabata score for each exercise to comments and total for final score.
Compare to 101011 and 10/19/10.
WOD Demo with CrossFit Balance - video [wmv] [mov]
11 comments:
Big Dawgs and Pack:
As Rxd
Puppies:
Cut the work in half!
Buttercups:
Do three rounds of work:
"Look, Mom - no hands!!"
Since I am giving my sweet little shoulder a break, I think I may sub something like this.
Row (or DU)
Squat
Lunge
Back Extension (or Good Mornings)
Situp
Followed by LOTS of stretching.
See ya'll tonight! This WOD I can do! WOO!
rachel - if you have anything going on with your IT band, achilles, or lower half, i advise you not to squat (and possibly even row) until you know what is wrong. my .02. take it or leave it. we could have you do only arm work and the situps. if you come to the 5:30p class, amber and drew can help you out if you need to modify. if you come to the 6:30p class, i will help you modify.
CIRCUS COUPON CODE - "clown"
Use that code for half off tickets!! We just got some great seats for tomorrow morning.
45
5 box jumps 24" (16@20",5,6,6,7,6,6,6)
20 squats (22,22,22,21,20,20,20,20)
13 lunges (15,16,16,14,13,13,13,13)
10 back extensions (12,12,11,10,10,10,10,10)
11 situps (14.14.13.11.11.11.11.12)
59 TOTAL
I love CF! The 6:30 class was great - 9 of going at the same time. I am glad to be able to do a modWOD with the class and to have my family there :)
39 then a little "bonus" work: 50 jumping lunges/50 K2E/50 push presses (45#)/50 double unders. Yay Crossfit!
i wasn't planning on working out today...but cynthia came to the 7:30p class, and i just couldn't let her wod alone.
row: 6
squats: 19 (doh! 20 each round except 19 in round 8 poo!)
pullups: 6 (next time, do 8-10. i totally cheated myself and rested too much)
pushups: 6 (tried to hold onto 8 but i fell off round 4)
situps: 12 (tried to hold onto 13 but dropped off in round 7)
score: 49
Good WOD!
SCore= 37
I think I should be doing better at pullups! This is what I get for cherry picking and not being able to wod consistently!
Good job Brooke! You did so great!
It was fun to be your partner :)
59
8 burpees
20 squats
12 push up
7 pull up (to much game)
12 sit up (out for 15)not enough game
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