WOD
Tabata Something Else
Complete 32 total intervals of 20 seconds work / 10 seconds rest of the following 4 exercises (8 intervals of each exercise):
- Bottom to bottom squat - that means rest at the bottom! (advanced scale up to OHS w/ PVC)
- Sit-ups against wall w/ medicine ball (touch ball to floor at the bottom and throw against the wall at top)
- Back extensions (supermans)
- Mountain climbers (count each step as a rep)
Then run 400m - there is NO rest between exercises.
For each exercise, record the round in which you achieved the LOWEST number of reps. Score will be the total of your LOWEST numbers divided by your 400m time. For example, if the lowest number of reps you do for each exercise is 10 and you run 400m in 2:00; your score is 40/2 = 20. If you were to run a 1:30; your score is 40/1.3 = 31. Big number/small number = highest score!
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Mobility Work: 5-10 minutes of hip work (coach's choice for stretches/rollers, etc.) followed by 5-10 minutes of rotator/shoulder work (w/ bands). This is part of the WOD; try not to blow it off.
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