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Saturday, January 11, 2014

Jan 10 On- Ramp Bootcamp WOD-TABATA

Warm up
400m Run
20 Back Extensions
15 Squats
10 Walking Quad Pulls
5 Push ups

Skill/Strenth
5 mins
EMOM

Plank Hold 30 secs

max last minute.

WOD
TABATA
20 sec work/ 10 sec Rest
8 Rounds on each station

Back Extensions
Sit-ups
Body weight squats
Push ups

Post WOD Stretch
Figure 4 stretch
Cobra
Bike stretch

Cashout
3 Rounds
10 Pike Push-ups

Personal score on the TABATA 
Back ext 10+12+11+11+11+16+12+12 = 95
Sit-ups    9  +  9+10+ 9 + 8 + 7+ 10+ 9 =  71
Squats.   10+ 10+10+11+10+8+  10+10= 79
Push-ups 9 + 8. + 8 + 7 + 8 +7+  6. + 8=. 61
306 total reps