WOD: 6.22.15

“Deeds will not be less valiant because they are upraised.”

~Aragorn, The Return of the King

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MAX EFFORT UPPER BODY:

Bench Press with chains 1RM

 

 

Tabata Squat Demo “3 Flying Ladies”

Fitness:

  • Tabata Squat

  • Max reps of Pull-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for pull-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of pull-ups completed.

 

Performance:

  • Tabata Squat

  • Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.