Tuesday, November 2, 2010
Tabata Intervals for Reps:
1. Medicine Ball Cleans
2. Barbell Thruster
3. Jumping Pull-ups
4. Push-ups
Coach’s notes: Guys use 20 lbs, gals 14 lbs for cleans and 65 lbs and 45 lbs for thrusters. Post reps for all sets to comments.
33/81kg/188cm
1. 9 reps x8
2. 8 reps x8 (at 75lbs)
3. 15 reps x8
4. 10 reps x8
Notes: These are the numbers I had in mind before I started and I never deviated. In terms of actual work I only did 10-14 secs maximum and rested more. I am still pretty smoked from yesterday’s back squat and my knee was bothering me so this also prompted me to keep intensity lower.
I went a bit heavier with thrusters because when I drop the weight it is easier to control than 65lbs…and because if people get more reps than me I can say I went heavier 🙂 just kidding…sorta…
Forgot my sheet at the gym but I remember some of my numbers.
1) 8s and 9s
2) 5s and 6s
3) 190ish, lost count a few times
4) 5s and 4s
This felt better than I thought after back to back colds and lost of rest
Thanks Michelle
1. 9/8/8/8/6/7/6/7=59
2.7/6/7/6/6/6/6/7=51
3.16/19/19/21/21/21/22/22=161
4.8/6/6/5/6/6/5/6=48
Total= 319 reps
arms and legs still shaking….thrusters quite awful after cleans…..
Thanks Michelle! good wod!
1. 45
2. 38
3. 80
4. 59
TOTAL 222 Reps
Harder than I thought
1. 9/8/7/7/7/7/7/7=59
2. 6/6/7/7/6/5/6/7=49
3. 22/23/22/25/22/19/18/21=172
4. 7/6/6/6/6/6/6/6=49
Total 329 reps
Michelle, thanks! great class – nasty wod… my arms were shaking on the pushups!!! thanks for keeping me going Aud!
Did Grace again 2:34 as rx’d. PR by 32 seconds, thanks for counting and cheering Erin.
1. 8/8/7/7/7/7/6/6=56
2. 6/6/6/6/6/6/6/6=48
3. 11/11/11/11/11/11/11/11=77
4. 6/6/6/5/5/5/5/5=43
Total 224 reps
Thanks Laura
Neil
1. 9/8/8/8/8/8/8/8
2. 4/5/5/5/5/5/5/5
3. 10/10/10/10/10/10/10/10
4.
Judy
1. 7×8
2. 1/2/4/4/4/4/4/4-dropped weight from 42 to 22 on rd 3..just couldn’t get my bode to work
3. 10×8
4. 7/5/4/4/4/4/4/4
Nice to put a face to a name Colin!
55 lbs. for thrusters
MBC: 6/6/6/5/4/5/4/4 = 40
THR: 5/4/5/4/5/4/4/4 = 35
JPU: 10/11/10/10/9/8/10/9 = 77
PU: 11/8/6/5/4/4/4/4 = 46
Not-so-grand total = 198
Gymnastics homework #9 – multi-plane variations
Bar pullover – 5/3+2/5/5/4+1
1. 7
2. 4
3.12
4. 6
Total 29
Medicine Ball Cleans: 45
Thrusters @45: 34
Jumping Pull Ups: 71
snaky Push Ups: 49
TOTAL: 199
1. 60
2. 48
3. 107
4. 51
Total: 266
I definitely emptied the tank on this one. Great WOD.
Thanks Taylor.
1. 10/9/9/9/9/7/7/7= 67
2. 4/4/4/4/4/4/4/4 =32
3. 16/15/13/13/13/13/15/15 = 113
4. 5/5/5/5/5/4/4/4 = 37
Total = 249
1 – 7/7/7/7/6/6/6/6 = 52
2 – (4/4/3/4/4)@65 + (4/4/5)@45 = 32
3 – 14/7/8/10/9/10/8/10 = 76
4 – (4)@full + (6/5/6/5/5/6/6)@ scaled after failure = 43
total = 203
Thanks Taylor!
1-9/9/8/7/7/6/6/6=58
2-6/5/5/5/5/4/4/4=38
3-15/15/12/12/12/10/11/12=99
4-5/5/4/4/4/4/3/3-=32
total = 227
Thanks Taylor!
1. 10/9/9/9/8/8/7/7
2. 9/9/8/8/8/7/7/7
3. 20/20/19/18/17/16/15/14
4. 15/15/14/14/10/10/8/7
Thanks Laura
Total – 282 as rx’d
1. 62
2. 5×8
3. 10×8
4. 10×7 + 11 (sit-ups)
Total = 263
All as rx’d except for #4 did sit-ups instead.
Thanks Laura!
1. 7/6/6/6/6/6/6/6
2. 5×8
3. 9/10×7
4. 9/8/8/6/5/5/4/3