WARM-UP
3 rounds
shoulder rolls x 10
samson stretch 30 secs
hold at the bottom of a squat 30 secs
then-
1 set of max overhead squats in 1 minute w/65lbs
WOD:
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
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. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
Yea I have yet to see any of those so called dedicated Rawhaides at the gym...
ReplyDeleteCasey James
weird that penny is there. pretty sure i just saw him at work a few hours ago. that guy def moves fast and gets alot done! i guess crossfit does work. lol. - fish, out!
ReplyDeleteHAHA! Casey how would you know who shows up to the gym? You have to actually go yourself!lol. Just kidding bro, if you guys are down for some wods this weekend just let me know!
ReplyDeleteWell I wont lie about not going to the gym....at 5 in the morning. lol. Je and I are working the Det 4 guys at at 1600 err day. MAybe you can grace us with your presents one day.
ReplyDeleteThanks for the info Andy. I'll keep your site on my favorits. Been trying to do a lot more of the Football workouts. Think you could toss a couple in there. 0500! Perfect time, for a perfect workout!!!
ReplyDeleteCasey, keep the det four boys in shape! Jon, I think I can throw a few football type WODS in!
ReplyDelete