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Friday, 20 July, 2012

Posted by Mandee on July 19, 2012   |   8 Comments

Warm-up:

500 Meter row

3 Minute foam roll

3 Rounds:

5 Squats

5 Tricep push ups

10 Abmat sit ups

 

Workout:

Test 3

Tabata Squat
Max reps of Muscle-ups in 4 minutes

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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16). Post score to comments.

See “How Fit Are You?” – [pdf]

 

Powerlifting:

A. 20 Minute running clock

– Every even minute perform 3 Hang Power Cleans

– Every odd minute perform 3 Muscle-ups (scale will be 5 CTB pull ups/5 Ring dips)

B. Sumo Deadlift 5 x 3 reps @12×1; Rest 3:00

C. Reverse Hypers 4 x 8-10 reps; Rest 1:00

 

 

8 responses to “Friday, 20 July, 2012”

  1. Corrie says:

    Hey everyone! Swim wod canceled for Friday! 🙁 sorry stay tuned for next week!!

  2. Shawn R says:

    16*2: 32
    first mu today

  3. Tracey says:

    Shawn and Bill both got there first mu’s today!!!!! I hoping for some more first times at 4:30/5:30 today. 😉

  4. Daniel Stearns says:

    16-29: 464
    GREAT mu’s coaching by Robert and Scott R.!!!

  5. Marisa says:

    16×26=416
    scaled muscle ups to chest to bar pull ups.

  6. Tracey says:

    5:30 had 2 more first time mu’s !!!!! Curt Murray and Dan Lewis! Keep up the good work ! Many others came very close to getting it as well!:) happy day of coaching….. People listened. Haha but really it was awesome.

  7. Curt says:

    Thanks for the great coaching today Tracey!