Tuesday, 10 September 2013

Announcement: We will meet at Shea Stadium track at 0540.  The jog down to the track will be your warm-up. 

WOD:  6 Rounds for Time of:
- Run 400m
- Run 200m backwards (use caution to ensure you do not trip yourself)

Post WOD:
- Tabata Push-Ups
- Tabata Sit-Ups
**Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest.  Complete all 8 rounds of Push-Ups and then complete all 8 rounds of Sit-Ups.

3 comments:

R.K. Barker said...

Looks like a great WOD, unfortunately I'm supposed to take this week easy for my knee. I went to Arvin and did 5 RFT of: 10 pull ups, 20 pushups, and 30 abmat sit ups. 12:39, gotta work on my pushups.

Jacquie said...

In 20 minutes, I got through 6x400, 5x backward 200 + 1x backward 100. Tabata push-up score (had to drop to knees) was 7, sit-up score was 10.

jswobe said...

Great WOD...keep it up, B&G!

I've been taking some time off to recover, but I'm coming back. Soon, soon!