Thursday, April 11, 2013

Friday - WOD 86 - Tabata Squared

What a rough week. Angie...Squats...Shoulders... Sami's terrible 10!  WOW!

We are going to speed things up a bit with some endurance. Tabata Squared 4 minutes to the power of 2 = 16 minutes

Warm up:
I know we do this Warm up Every day, but since we have some new people, I wanted to remind everyone of the importance of this Warm up
Using a PVC pipe for balance:
10 High knees each leg
10 heel to butt kicks each leg
10 side leg swings each leg
10 forward and back leg swings

10 open close arm swings (the Michael Phelps Arm Warm up)
10 Single Arm rotations (forward first, then back.... moving slowly at first)
10 PVC pipe Pass Throughs (find the sticky point first, then move through)

10 Side Bends with PVC pipe in Back Squat position
10 Good mornings with PVC pipe in back Squat position
10 Core Twists with PVC pipe in Back Squat position

10 Pushups
10 Situps
10 Squats
10 Kipping Swings (stretch to pike)

Tabata this:
Row - for Calories
Sprints - Building to building equals 1 point
Single jump rope - Each successful jump equals 1 point
Tire Hits - Each hit equals 1 point

400 M plate Carry 15/10

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