29 Jul 13 Warmup
5x100m sprints rest time is walk back to start
then
because we have limited resources, everyone do 3 sets pullups. If at any time you use an assistance band you do 15 pullups. If you do not use a resistance band you do 10 pullups. All strict NO KIPPING! If body wiehgt isn't enough wear a weighted vest or weighted belt. warm up as soon as you get there.
29 Jul 13 WOD
Tabata... burpees
then
Tabata air squats
then
Tabata pushups
then
Tabata straight leg situps (use an ab mat if you have one)
Tabata is 20 seconds of work then 10 seconds of rest for 8 rounds. Once you finish 8 rounds of Tabata exercise, you rest ten seconds and go right to the next 8 rounds of the next Tabata exercise and so on.
5x100m sprints rest time is walk back to start
then
because we have limited resources, everyone do 3 sets pullups. If at any time you use an assistance band you do 15 pullups. If you do not use a resistance band you do 10 pullups. All strict NO KIPPING! If body wiehgt isn't enough wear a weighted vest or weighted belt. warm up as soon as you get there.
29 Jul 13 WOD
Tabata... burpees
then
Tabata air squats
then
Tabata pushups
then
Tabata straight leg situps (use an ab mat if you have one)
Tabata is 20 seconds of work then 10 seconds of rest for 8 rounds. Once you finish 8 rounds of Tabata exercise, you rest ten seconds and go right to the next 8 rounds of the next Tabata exercise and so on.
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