Pages

Wednesday, January 22, 2014

Jan 21 On-Ramp to Crossfit Bootcamp- TABATA

Warm up
400m (. 25) Run
10 Pass Throughs
10 Overhead Squats
10 Cobra stretch

Skill/Strength
5 Rounds
8 Kettle Bell swings 

WOD-TABATA 
20 sec work / 10 sec rest

Kettle Bell Swings (KBS) 10#/26#
Dumbell (DB) Push Press 5#/8#
Box Jumps / Step-ups 
Russian twist 10#

My personal totals on the TABATA: 407
KBS 26#.               08, 08, 08, 06, 06, 07, 07, 07=57
DB Push Press 8#. 11, 11, 08, 07, 08, 08, 07, 09=69
Box Jumps.            08, 07, 07, 07, 06, 06, 06, 08=55
Russian Twists 10#.24, 24, 31, 29, 30, 27, 31, 30=226


Post WOD Stretch
Plow Stretch

Cashout
40 Roman Chair 
leg lifts or 
Reverse sit-ups