Friday, 8 FEBRUARY 2013

Announcements - today we will meet in the '62 room and then move to up to Hayes Gym for the WOD if space is tight.   I have a doctor's appointment off-post in the morning, so I will unfortunately miss out with the morning crew!!!!

***There is a chance we will be in CODE RED because of snow.  Check out this link to see if we are.  If CODE RED, then do the WOD when the gym opens if you can!!**

Equipment required - piece of paper and pen....and of course motivation!!

Warm-up and instruction - Matt will demo each of the movements and give everyone a chance to practice.


Tabata fun!!

Air squats
Rowers (ab exercise)

If you aren't familiar with the tabata format, you do 20 seconds of work (i.e. push-ups) and 10 seconds of rest for a total of 8 rounds.  Once you've done all 8 rounds of push-ups (takes 4 mins.) then you move immediately to Tabata squats.  Once again, 20 seconds of air squats, 10 seconds of rest, for 8 rounds.

Your score for each exercise is equal to the LOWEST number of reps that you achieved per exercise over the 8 rounds.  For example, if over the 8 rounds of push-ups, if the fewest I do in 20 seconds is 12, then my score is 12.

Post score for each exercise to comments.


Nate said...

44 total.
8 pushups.
17 squats.
14 rowers.
5 pullups.

That was considerably more challenging than I expected. Great to see a good group there today!

Adam said...

sorry I missed it, but I did it at the house...which was not nearly as motivating as with the morning crew...and I didn't have a pull-up bar available.

Push-ups: 8
Squats: 13
Rowers: 9

My legs were SMOKED from yesterday, so it made the squats a lot of 'fun.'

Enjoy the snow!!

Mickey said...

8 pushups
15 squats
11 rower
6 pullups

Good thing that ended when it did, my palms were about to tear off!

Caleb McDaniel said...

6 pushups
16 squats
11 rowers
4 pullups

R.K. Barker said...

5 on the push ups, I didn't expect my upper body to be so sore from yesterday, guess my thrusters need more work. 15 on the squats, 13 on the rowers and 3 on the pull ups. That was tough, but still fun.

Adrienne said...

12 pushups (scaled)
14 squats
12 rowers
1 pullup

ErinM said...

10 push-ups
13 squats
12 rowers
4 pull-ups
Total: 39