I hope everyone is having a GREAT Labor Day weekend! For those of you who are in town, we will be meeting up at 9 at Dragon Park for another fun one! Even if you are out of town, you should be able to do these workouts anywhere.
There will be two short WODs today:
WOD #1
Modified Tabata Knee Push-ups and Squats
A typical 'Tabata' style workout includes 8 x 30 second rounds of various exercises. Typically you do 20 seconds of work (i.e. the exercise) and 10 seconds of rest. You repeat this sequence 8 times (4 minutes total) and your 'score' is the lowest number of reps completed in any of the 8 rounds. After all 8 rounds are complete, you then do the same thing with the next exercise.
Today we will do a modified Tabata which will be 8 x 30 second rounds of two exercises - Knee Push-ups and Air Squats. Instead of 20/10 ratio, we will do 15 seconds work followed by 15 seconds of rest. The first 8 rounds will be knee push-ups and then the next 8 rounds will be air squats.
Record your score for each round to see how you did. We will redo this one again in a few months and you can check your progress.
Rest a bit and then knock out the second WOD.
WOD #2
5 Rounds for time
12 x box jumps (scale = step-ups)
100 meter shuttle run (50 meters down and back)
20 x sit-ups
Post Tabata score and time for WOD #2 to comments.
it was great to come out and do a WOD with the Dragon Park crew! Great work by everyone on a tough one!!!
ReplyDeleteMy tabata scores from my 8 am WOD were 8 (standard push-ups) and 13 (air squats)
For the WOD I did 30 inch box jumps in 14:40.
Tabata knee push-ups: 6
ReplyDeleteTabata air squats: 9
WOD: 16:36 with box jumps on sit-up bench
We ran a bit too far...I thought it was 100 meters each way, not 100 meters total! So, we ran twice as far as we should have - double the fun!?! Great to see everyone!
Tabata Knee push ups: 4
ReplyDeleteTabata air squats: 8
WOD: 13:18 with box jumps on the sit up bench. However--we only ran 50meters each way so total of 100 each round.
Tabata knee push ups: 5
ReplyDeleteTabata squats: 10
WOD2: time 16:23 - first round did step ups, rounds 2-4 did box jumps on sit up bench
Tabata Knee push ups: 6
ReplyDeleteTabata air squats: 8
WOD: 17:25 box jumps on sit up bench