Tabatta Mash Up
Can you tell from Papa Goose’s video where I get my competitive spirit from?
Warmup – Tabatta Row – score is your lowest amount of calories on any one round.
Strength/Speed – 25 mins
Back Squat
6×2
alternating sets each (for a total of 12 sets) of
1 speed high bar box squat – 1 or 2 sets of chains plus 60-65% of 1rm
rest 1 minutes
1 heavy high bar non-box squat- working to a 2 RM with chains
rest 1 minute
WOD
Tabata Mash-up with a one minute rest in-between each
-C2B pull-ups
-GHD’s
-HSPU’s
-11 ft Wallballs
-KB Swings (2/1.5)
Your score is the sum of your lowest round of each tabatta
Cash out – low to high alternating mb twist tabatta
Silly boneheads….
Row- 9 cals
squat- 195 speed set, 325 strength set (1set of chains)
WOD-(6,8,5(BHSPU),6, 6= 31
I need to work on my HSPU’s.
Row: 7 cal
Box squats: 165# + 1 set
Heavy squats: 255# + 1 set
Tabata: 30 (4 hspu, 8 wb, 7 swings, 5 c2b, 6 ghd)
Row – 8 calories
Squat – 155, 225 (1 set of chains)
WOD: 24
9 calories on the row
165 on the speed sets with 2 sets of chains
295 plus 2 sets of chains for my max 2 at high bar
Bench from yesterday up to 205 for 3, 215 x 2
5 min bench = 45 reps
Hit a hang power clean partner WOD at 225 with Pat P 4-3-2-1-2-3-4 then 6 min AMRAP of 10 ghds and 5 burpees for 7 rounds
Row – 10 calories
Squat – 165, 245 (1 set of chains)
WOD – 6,7,1,8 for 22 (died on 7th round of HSPUs, Wall balls to 10 ft and skipped swings for a ride home)