Tabata Mash-up
8 rounds of:
pull-ups
box jumps
20 seconds of pull-ups, 10 seconds of rest, 20 seconds of box jumps, 10 seconds of rest = 1 round
remember, you only have 10 seconds to record your reps and prepare for the next movement… this is an 8 minute WOD… so don't short-change yourself on effort and intensity…
…and if there is gas in the tank, be prepared for a bonus!
post total scores to comments:
- All morning appointments are in the shed.
- We are in Netcong for all PM private and group training.
As rx’d:
Matt-121
Steve-123
Dale-134
Craig-144
Pat-171
Scaled (assisted pull-ups):
Estey-124
Greg-129
Bill-133
Scaled (ring pull-ups):
Fred-92
BONUS:
Burpee Race in the Blue Room:
50 burpees for time
Pat-2:46
J9-3:03
Bill-3:30
Estey-3:52
Impressive #’s today, Coach!
Sena and I hit this one tomorrow!
Thanks for timing the burpees Fred!
hey, i did the burpees too in 6:18… fine coach might have done a 100 in that time, but i’m lucky to be walking after the “final ascent”.
crossfit leg day has nothing on that J9!
Sounds like a challenge…I will take a look at your final ascent workout and give it a try. In exchange, I will offer up a WOD suggestion for you to try.
And might I add that Pat stopped in the middle of the burpee race to have a conversation with Ally Cat and STILL found a way to finish ahead of us all!
he also did it hours after the initial workout, so he was well rested…
ok, im jealous and acknowledge the work i need on my burpees, but its getting better already, i actually like them now.
i will take your WOD suggestion, although i know its going to be the run 5k wod.
i will actually run the next 5k on the sched, this weekend it doesnt work for me however.
J9: 137 as rx’d (yeah!)
Sena: 120 (scaled)
Way to break in the new pull-up bars yesterday!
Steve: I will not suggest the 5K for you – that would be too predictable!
I’ll let you know what I come up with.
Steve – here’s the challenge to try:
3 rounds:
500m row
21 burpees
400m run
I did this one about 2 weekends ago. It combines all your favorite exercises!
I may attempt your final ascent WOD Sunday morning – depending on if I have finally recovered on the total body soreness I am experiencing from this week.
Also, nice row 5K time you posted.
I’m pretty sure Pat and I have done this workout last spring as some point. If not it looks really familiar. I’m up for this, did you manage it under 10 minutes?
15:57
ranks up there with my love for the Row 5K
Steve,
you did this WOD about a month ago, remember? It took you about 25 minutes. You did on your own, it was from the main site.