WOD: 01/30/10

by on Jan.29, 2010, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by:
3 rounds of: 50m quadrupedal movement, 10 jumping jacks and 5 burpees.

WOD 78
Tabata This

This is a CrossFit WOD where you use the tabata protocol for four exercises. Air squats, push ups, sit ups and pull ups. This means that you will be performing 8 sets of each individual exercise which includes 20 seconds of work, followed by 10 seconds of rest. Read this post for a more in-depth explanation. In this exercise, there is NO rest in between the exercises. Once you have finished with squats, you immediately start with push ups. Keep track of all repetitions completed for each set. At the end of the WOD calculate the total as your score.

Complete a 1/2 Tabata This. Instead of 8 sets for each exercise, only complete 4.

Complete the full Tabata This workout using any substitutions necessary, i.e. jumping pull ups for pull ups or push ups on your knees instead full range of motion push ups.

Complete the full Tabata This workout using correct form and full range of motion for every movement.

Post total reps to comments.

Cool Down
3 sets of 5 parkour squats.