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Tuesday 18 May 2010

Posted by The Coach on May 17th, 2010

WOD
“Tabata Fun”
Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each;

10kg Wall Ball
Burpee
24kg Kettlebell American Swing
Double Unders

Allow 2 minutes rest between movements
Record total reps

Post reps to comments

How to improve wrist and ankle mobility from Mark’s Daily Apple

http://www.firepowertraining.com/

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4 Responses to “Tuesday 18 May 2010”

  1. Bliss said

    oh happy thought! πŸ™‚

    Tabatas are my favourite!

  2. Pete Yeates said

    Warm-up = Dynamic mobility, Back squat x 5 @ 15, 15, 45, 65kg.

    Back squat
    85kg x 5
    95 x 2
    100 x 1
    102.5 x 1
    105 x 1
    107.5 x 1 PB πŸ™‚
    87.5 x 5
    87.5 x 5

    Handstand wall runs x 40, 40, 40

    10 x Frog stand to handstand ( I nailed one of these, the rest I had fun falling in all directions πŸ˜† )

    Kettlebell swing x 60 @ 36kg’s

  3. michelle said

    Warm up: Skipping practice, 2 x KB mobility complex

    WOD as Rx’d

    Total reps = 349

    I love tabatas πŸ™‚

    Breakdown:
    7kg Wall Ball 77
    Burpees 44
    16kg American KB Swings 90
    Double Unders 138 (went too hard on the first round – 40 reps! – then had nothing left for the remaining 7)

    Pete – congrats on the Back Squat PB πŸ™‚

  4. Tracy Lydiatt said

    Wow – that’s a HUGE backsquat Pete! Well done!

    I used a 5kg medicine ball and 12kg kettle bell

    Total score was 203
    Did well on KB Swings
    averaged 4 burpees/round
    crap on double unders

    I’m hurting today! Bloody wall balls! πŸ˜€

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