Pages

Thursday, August 22, 2013

Work out of the day #WOD #TABATA #Crossfit- August 20

WOD- Tuesday August 20

Warm Up

200m Run or .75 Bike
2 lap (Down & Back) Each movement
Walking Toe Touches
Walking Knee Hugs
Walking Figure 4
20 Pass Throughs

Strength

5 rounds of Walking Lunges , 10 steps using dumb bell overhead.


WOD

"TABATA"

20 seconds AMRAP each round
10 seconds rest between rounds

 4 Exercise Stations
5 Rounds each stations

Sit ups
Lunges
Russian Twist
Push ups





 Station            rnd 1     rnd 2     rnd 3     rnd 4     rnd5     rnd6     rnd7     rnd8   Total
Sit ups             11         10         8           8           9         8           8           8       70
Lunges             8           8           9          7           8          8           9           7       64
Russian Twist   15         17         18         18        17        18         17        17     137
Push Ups          9           11        10        10          11       10          10         9       80

Personal score:     351 total reps.


Cashout: Ran 1 mile in 14:25 mins.