WOD: 8.19.14

“Knowing what you cannot do is more important than knowing what you can do.”
– Lucille Ball

demotivationalpost

 

Fitness:

“A-lot-a-tabata”

Tabata Intervals of:
Knees to Elbows
Row (for calories)
Push-ups (clapping)
Seated Press (45/35-pounds)
Burpees
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises.
Score is the total reps from all five stations (40 intervals).

 

 

Performance:

Strength:

  • Back Squat at 75% of 1RM for 8 sets of 2 reps

  • Deadlift with black/green band at 50% of 1RM for 8 sets of 1

 

WOD:

21-15-9 Reps for time of:

  • Thrusters (95/65-pounds)

  • Ring Dips

 

Accessory Work: Glute Ham Raises 3 sets max reps