09/16/2011

Warm up;

3 rounds of 10 reps:

Samson Stretch (hold stretch 15 secs each leg)
squat
Sit up’s
Supermans
Pull up’s
Dips

Xfit WOD;

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are good mornings, the second 8 are squats, the third 8 intervals are sit-ups, and finally, the last 8 intervals are burpees. There is no rest between exercises.

Then…

5 rounds for ME:

5 back squats (135lbs/95lbs)
15 DU’s (or 45 single skips)

The weight is suppose to be challenging, if 95lbs seems too heavy start with 55lbs first round 5 reps, 65lbs round 2 4 reps, 75lbs round 3 3 reps, 85lbs round 4 2 reps, 95lbs round 5 1 rep.

Post total reps from all 32 intervals and time of second WOD to comments.