Tabata Mash-up
kettlebell swing – 24kg, 16kg
pull-ups
20 seconds of work, followed by 10 seconds of rest… for 8 rounds. On "go", perform kb swings for 20 seconds, then rest for 10 seconds (and record your reps). Then perform pull-ups for 20 seconds, rest for 10 (record your reps)… and repeat for 8 rounds.
RECOVER and prepare for…
3 minute burpee race.
The first phase of today's WOD is 8 minutes… so bring the intensity!
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3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
Total = (KB swings,Pull-ups)
Matt-155 (96,59)
Craig-150 (78,72)
Steve-137 (88,49)
Pat-147 (87,60)
Randy-125 (85,40)
Greg-105 (69,36)
Rob L-126 (85,41)
Dale-147 (82,65)
Bill-113 (84,29)
Estey-114 (73,41)
Fred-104 (62,42) ring pull-ups
Francine-117 (67,50) 20# KB swing, 16# SDHP
Total = (KB swings,Pull-ups)
Matt-155 (96,59)
Craig-150 (78,72)
Steve-137 (88,49)
Pat-147 (87,60)
Randy-125 (85,40)
Greg-105 (69,36)
Rob L-126 (85,41)
Dale-147 (82,65)
Bill-113 (84,29)
Estey-114 (73,41)
Fred-104 (62,42) ring pull-ups
Francine-117 (67,50) 20# KB swing, 16# SDHP
Nice work to those that did this O-T-B (OFF-THE-BAND)!
Nice work to those that did this O-T-B (OFF-THE-BAND)!
3-Minute Burpee Race:
Craig-37
Steve-30
Randy-26
Dale-37
Greg-40
Rob L-44
Pat-53
Fred-16
Estey-43
Bill-42
Bonus 1:30-Minute Burpee Race:
Pat-26
Estey-23
Bill-24
3-Minute Burpee Race:
Craig-37
Steve-30
Randy-26
Dale-37
Greg-40
Rob L-44
Pat-53
Fred-16
Estey-43
Bill-42
Bonus 1:30-Minute Burpee Race:
Pat-26
Estey-23
Bill-24
nice work, everyone
Janine and Steve, thanks for all of your help running this WOD today.
Fred, Bill and Estey, thanks for helping me move the bags.
Dale, welcome back
and to all of you who are now off the bands… keep it up, there is no turning back!
nice work, everyone
Janine and Steve, thanks for all of your help running this WOD today.
Fred, Bill and Estey, thanks for helping me move the bags.
Dale, welcome back
and to all of you who are now off the bands… keep it up, there is no turning back!
My rest day skills practice needs to be learning how to program Coach’s watch – so that I don’t need Steve to do it for me.
My rest day skills practice needs to be learning how to program Coach’s watch – so that I don’t need Steve to do it for me.
its a lot to ask with the watch, the scores, and the girls… Im all about contributing…
and Pat, i’ve been telling Estes that about his band for months, but they keep playing covers no matter what i say!
its a lot to ask with the watch, the scores, and the girls… Im all about contributing…
and Pat, i’ve been telling Estes that about his band for months, but they keep playing covers no matter what i say!
wassup! No love on the 500 meter row time?
wassup! No love on the 500 meter row time?
I heard that Matt had quite the impressive 500m row for time yesterday. What-was it like 1:30?
Mine today took every ounce of energy left after Tabata and a tough week of training and it was not very fast at all.
I heard that Matt had quite the impressive 500m row for time yesterday. What-was it like 1:30?
Mine today took every ounce of energy left after Tabata and a tough week of training and it was not very fast at all.
Total = (KB swings,Pull-ups)
Sena-206 (96, 110 push-ups)
J9-135 (98,37)
3-minute Sit-ups:
Sena-150
500m row:
J9-1:55
Great in-action shot of Dale & Greg as they jump their burpees!
Total = (KB swings,Pull-ups)
Sena-206 (96, 110 push-ups)
J9-135 (98,37)
3-minute Sit-ups:
Sena-150
500m row:
J9-1:55
Great in-action shot of Dale & Greg as they jump their burpees!
500m for time:
Matt-1:30
500m for time:
Matt-1:30
turns out, I’m going to need double boxes to reach the pull-up bar from now on. “my excuse” is making it difficult to raise my leg to the pull up band.
i wonder if i’m getting shorter…
turns out, I’m going to need double boxes to reach the pull-up bar from now on. “my excuse” is making it difficult to raise my leg to the pull up band.
i wonder if i’m getting shorter…