11/02/16: Tabata Squats and Muscle Ups
/
______________________________________
UPCOMING EVENTS!
SUNDAY, November 6 @ 10:00am: Donut 5k
Monday, November 14: Kettlebell Kitchen Food Tasting
Saturday, November 19: CrossGiving (CFR Thanksgiving!)
Saturday, December 3 @ 8:00am: MisFit Toys Throwdown
JUDGES and VOLUNTEERS REGISTRATION FOR MISFIT TOYS
__________________________________
WOD:
__________________________________
__________________________________
Boot Camp:
____________________________________
A.) 10 min mobility
B.) Tabata squat
Max reps Ring Rows in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for Ring Rows immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of ring rows completed.
Post results to SugarWOD!
Optional: EWOD/CoreWOD
__________________________________
Classic CrossFit:
__________________________________
A.) 10 min mobility
B.) Tabata squat
Max reps of muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post results to SugarWOD!
Optional: EWOD/CoreWOD
__________________________________
Heavy CrossFit:
__________________________________
A.) 10 min mobility
B.) Tabata squat
Max strict pull ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post results to SugarWOD!
Optional: EWOD/CoreWOD
