Tuesday, December 29, 2009

Ken practices advanced skills on the rings

Tabata
At each station perform 8 intervals; where each interval = 20 seconds of work followed by 10 seconds rest, totaling 4 minutes at each station.

-Squats-
Rest 1 Minute
-Push-ups-
Rest 1 Minute
-Pull-ups-
Rest 1 Minute
-Sit-ups-

* Score is lowest number performed at in each exercise.
Example:
* Squats - 15-15-15-15-13-13-12-11 Score = 11

Then
Push-Jerk
1-1-1

Level 2 WOD
Same as Level 1 (Possibly added row)
Qualifications-
* No lower than a 15 rep Tabata squat score
* Must be able to do 12 consecutive RX pull-ups
* Able to "Jerk" current Body Weight for males and 3/4 BW - females

Curious to why we have finished 2 workouts this week with strength after endurance? I want to see how each of you recover after an intense endurance/stamina portion. Are most of us able to maintain are maximum weight on lifts?



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