120131

Tuesday

Run Club with Coach Brandon at 630PM at Jefferson Playground. Bring a watch!

Warm UP:
5 minutes Double Under Flights

10 Wall Angels
10 Pullups
10 Pushups
10 Air Squats
10 GHD Sit ups
10 Back Extensions
Max Frog Stand or  free standing Handstand Hold or Walk

Skill: Ring Work: (scale on bar or parallets)
2 rounds (1st round hold/ 2nd round with turnout)
10-20 sec holds
1. Hollow Rock
2.L-Tuck
3.L-Sit

WOD:

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.