ADV Tabata – CompetitorWOD

  • September 6, 2016
  • By :
derek
derek

Competitors separate from general class today

Warm-up
Alternating Tabata
Strict Pull Ups
Air Squats

Then 10 slow reps of squat therapy for quality

Spend 5 mins mobilizing hips & overhead position

Strength
Back Squat
3-3-3-3

WOD
Double Alternating Tabata
1. Ring Muscle-ups
2. Front Squats (165,115)

Rest 4 Minutes

Double Alternating Tabta
1. Handstand Push-ups
2. Deadlifts (275,185)

Regional – For HSPUs – First 4 Rounds Strict/Last 4 Rounds Kipping

Games – For Muups and HSPUs – First 4 Rounds Strict/Last 4 Rounds Kipping

Record total reps for each exercise.

3 Comments

  • Shea

    09/08/2016 @ 12:43 am

    Squat: 375, 405×1 rep
    WOD: 27, 49, 51, 54 regionals

  • Ben Brauer

    09/06/2016 @ 3:50 pm

    Squat: 345
    Tabata 1: 61 (13 MU, 48 FS)
    Tabata 2: 81 (45 HSPU, 36 Deadlift)

  • Marc Piccuirro

    09/06/2016 @ 11:39 am

    B squat: 335, slight chance it was 355
    Tabata 1: 39 – 8 strict- 15 kipping
    Tabata 2: 28 – 37ish strict – 32ish kipping

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