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WOD, Thursday, December 2, 2010

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Dec

WOD, Thursday, December 2, 2010

Warm-up:

30 feet down and back of the following:

Fanny Whackers, Frankensteins, Over the fence, Under the fence. Then, 10 squats, 10 push-ups, 10 sit-ups, 10 standing back extensions, 30 second each leg Samson stretch.

Skill:  Handstand Walk

WOD:

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

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.

*** If you can’t use the RX weight just use the heaviest weight you can handle.  The idea is to have a somewhat heavy Tabata style WOD.

Michelle Kinney 2 (15lb), 12 (35lb), 3 (15lb), 8 (125lb) = 25
Kevin Montoya 3, 9, 3, 6 = 21
Post Tabata score for each exercise to comments and total for final score.

If you didn’t see this Rob Orlando video on the main site, it’s a must see.  To have that much strength with that much metcon is just incredible.

Compilation of Workouts by Rob Orlando – video [wmv] [mov]

TGB - over unders

TGB - over unders

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