Tuesday, November 15, 2011

TABATA TUESDAY

Tabata Mash-up for 8 intervals:

A WOD                                       
Hang Clean (95#/65#)
Ring Dips

Rest 1 min

Push Press (95#/65#)
T2B

Rest 1 min

Back Squat (95#/65#)
HSPU

Rest 1 min

Ground to Overhead (95#/65#)
Pull up


B WOD (use same rest interval)

Medball Clean
Pushups

Strict press (45#)
K2E or Knee Raises

Air Squats
Pike Pushups

Strict press (45#)
Jumping Pullup

Notes:
- 1 bar per person.  Use the same weight for each exercise.
- Complete each pair of exercises together before moving to the next set.  For example, the first interval do cleans for 20 sec, then 10 sec rest.  Then do ring dips for 20 sec, 10 sec rest for the 2nd interval.  Alternate between the two until you complete 8 total intervals (each exercise 4 times).  Rest 1 min, then move to the next set of exercises.

Go cool down on the C2 Rower.  You should be half way to 30k.