Friday, November 6, 2015
Coach Jeremy
MBS II (6AM) – Taylor, Chris, 3 others and me
Warm Up
5 rounds of 15 seconds on 10 seconds off of Russian KB
Swings (12kg), Goblet Squats (12kg), Kip Practice, Ring Rows
WOD
“Tabata This” – Air Squats, Row (for calories), Pull-ups,
Sit-ups, Push-ups. Tabata intervals are
20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number
of reps in each of the 8 intervals. Rest
1 minute between rotating exercises.
I enjoyed this workout.
We did Air Squats to a med ball and I was able to get between 9 and 10
on all of the rounds (score=9). Rowing
was also pretty good and I got between 5-7 calories per 20 second work period
(score=5). Pull-ups were hard. I started with 6, but quickly fell to 3 reps
(score=3). Sit-ups were OK. I started strong at 9 and dropped to 7 by the
middle rounds (score=7). Push-ups were
the worst. I got 8 on the first round
before quickly decaying to 3-4 per round (score=3). Total = 9+5+3+7+3=27.
I did enjoy the body weight stuff and finished with banded
shoulder stretches and squat against wall.
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