October 21st, 2010

5:30 AM Class

Test 3

Tabata Squat
Max reps of Muscle-ups in 4 minutes

Our sub for Muscle-ups in this WOD will be Handstand Push ups.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

9:15 AM and 5:15 PM Classes

Happy rest day!

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2 Responses

  1. Tabata Squats: 15 rep min w/ 20# vest
    HSPU with abmat and 10# plate for Muscle Ups: 9
    (still struggling to make move from 2 abmat to 1abmat and plate)

  2. 20# vest??? You iz crazy!!!

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