WOD for 12/28/10:
A. Battling ropesWe will demo the variations and then each of you will have a crack at it.
B. Against a running clock:
Run 400 meters in 2 minutes.
At the 2 minute mark do tabata box jumps
At the 6 minute mark run 400 meters
At the 8 minute mark do tabata sit-ups
If you can't run 400 meters in 2:00, scale your run to something you can complete within 2:00.
Your score is the total box jumps + total sit-ups.
What is a TABATA? For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
So does the clock stop at some point after the sit-ups start or does the WOD end when we finish the eight intervals of tabata sit-ups?
ReplyDeleteThe WOD is over after you complete your 8th interval of tabata sit-ups. The total duration of this workout is 12 minutes.
ReplyDelete1. Practiced hand-stand and then hit the heavy bag.
ReplyDelete2. 64 24" box jumps and 85 sit-ups.
A. I don't like ropes!!
ReplyDeleteB. 165 (61 box jumps+104 sit ups)
A. I can't believe Ken and I did the rope thing after the WOD. Talk about wasted. LOL.
ReplyDeleteB. Total score: 198 reps. Thanks Coach Oran for keeping score!