Monday November 18, 2013

Monday November 18, 2013

Tuesday 8:30am class is being held at 8am.  This is a one day thing, due to a scheduling issue.  Again the Tuesday November 19 class is being held at 8am and not 8:30am.  

IMG_8799

Skill/Strength

Thrusters 3-3-3-3

recovery: work on ring movements (muscle ups, dips, levers)

WOD (Tabata Style)

Parallette Hold (seconds)

Thrusters (45/35)

Row (calories)

Slams

Burpees

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the exercises.  Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.


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