Workout of the Day

Wednesday 12-28-11

Strength: Front Squats 2-2-2-2-2

WOD: 3 Rounds for reps:

2 Minute Row for Max Calories

2 Minute Max Sit-ups

2 Minute Max rep Sumo Deadlift High Pull (65/45)

2 Minute Max Box Jumps (24/18)

* 2 Minute Recovery between rounds

 

 

 

 

 

Tuesday 12-27-11

Strength: Hang Cleans 5-5-3-3-1

WOD: 10 rounds for time of:

3 Handstand push-ups

225 pound Deadlift, 6 reps

12 Pull-ups

24 Double-unders

Monday 12-26-11

"Spa Day"

Tabata "Bottom to Bottom" Squat

Run 1 mile

Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bo...ttom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Post Tabata score and mile time.