Wednesday, December 29, 2010

101230 Thursday Pair WOD plus Travel WODs

Pair WOD
4 rounds for time of:
Partner A-10 Burpees, Partner B-10 Burpees
A-20 AbMat Sit Ups, B-20 AbMat Sit Ups
A- 40kg/25kg Squat clean, 15 reps, B- 40kg/25kg Squat clean, 15 reps
Run 400 meters together- when BOTH partners are back, one partner begins next round
When one partner works- the other rests, with the exception of the run.
Doesn't matter which partner begins each round, you can rotate or maintain the same rotation.
Post finish times to journals/chalkboards.

If you will be out of town and need some travel WOD advice... try these:

WOD #1
Tabata "Bottom to Bottom" Squats (8 full rounds)
Run 1 mile
Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Austin Malleolo 18/6:17. You should map out an accurate mile... and download a free Tabata Counter App!

WOD #2
3 rounds for time of:
9 Back burpees
12 Hands up Push ups
15 Superman Back Extensions

WOD #3
Your are sitting in front of the TV already... so wait until a commercial, THEN for the length of the string of commercials do the following:
Squats until the first commercial ends
Situps (legs out- fingers touch toes-ground behind head) until the end of the second commercial
Tuck Jumps until the end of the third commercial
Downward facing dog handstand pushups until the end of the fourth commercial
Count # of total reps for entire workout.
( I challenge LEE specifically to get this one done!!)

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