Tuesday, October 19, 2010

Posted by on Oct 18, 2010 in WOD | 11 comments

Mobility Work

WOD #1

Tabata Squat

8 sets of: max reps in 20 seconds, 10 seconds rest. 
Score is the low score for any of the eight intervals

WOD #2

“East Canada”

21-15-9 Reps for time of:
KB Swings (50, 35)
Burpees

Post scores and comments

11 Comments

  1. Justin WOD 1- 12
    WOD 2- 4:39
    Sara WOD 1- 6
    WOD 2- 6:10

  2. I know it’s very wrong….But?
    Ha ha ha…
    http://ca.news.yahoo.com/s/capress/101017/national/double_down_canada

  3. I won’t be in, did Linda this morning.

    10,9,8,7,6,5,4,3,2,1 of

    135lb Clean
    180lb Bench Press
    270lb Deadlift

    40 minutes, way too long but I was working on 5 hours of sleep and half a coffee.

    @Ray, I ate one on a bet, it gave me a headache and then punched it’s way through my intestines like a Chinese bullet train.

  4. this was a tough one for me 2day! mentally !!! i managed to get 12 squats all 8 rounds! was pretty shaky at the end! and for the wod i did 4 :35 with a 60 lb kb!! tried to keep up with jon! but fell short haha! great job everyone!

  5. Strength to Start:
    1R @ 90% Back Squats
    Warmup: 45×5, 45×5, 100×5, 155×3, 205×2
    Work: 250×1

    Bottom-to-Bottom Tabata Squats: 15

    WOD: 5:13 as Rx’d

  6. Wod #1 Tabata Squats: 14

    WOD #2 5:14 (with my kettle bell!) ;o)

    • Great job today everyone!

      Did this one with the 6pm crew.
      Nutrition is kicking in. I felt pretty good.

      #1 started with 19, 18, 18, 18, 17 for rest. My hips were seconds away from locking up.

      #2 – 3:40min as rx’d. Pretty much finished off whatever was left of my legs.

  7. 16 for the first, 4:47 for the second as rx’d.

  8. WOD 1 = 12 squats I thought my legs were going to fall off 🙂
    WOD 2 = 6:15 YAY Burpees!

  9. PTP: Starting to add more warmup sets
    Deadlift: 205×5, 185×5
    Press: 80×5, 70×5

    WOD #1 = 9
    WOD #2 = 5:39

  10. I am really liking the 2 mini workouts
    PTP – DL: 5*125, 115 Press: 5*55, 50

    Wod#1 – 12
    Wod#2 – 4:39

    Yeah Burpees – Next time burpee box jumps.