WOD: 8.7.15

“I tried to make these records that were bigger and would be more popular, which was a failure. Going for that success really messed up that project and set a bad tone. It was a huge learning lesson for me that if I was going to be successful, I had to be successful with myself. I couldn’t be successful doing what other people were doing. I had to do what I believed in and what felt real to me and true to me.”
~Jay Z

fk-yeah-friday-xx-photos-161

 

MAX EFFORT UPPER BODY:

Bench Press against doubled red band 1RM

 

FITNESS: ‘Tabata Something Else’

Tabata Intervals (20:10x 8) of;

  • Pull-ups

  • Push-ups

  • Sit-ups

  • Squats

*No rest between exercises.

**Score Total Reps.

 

 

PERFORMANCE: ‘Test 3”

  • 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.