Monday, 5 November 2012

WOD

Gymbata Tabata

*Tabata Rounds of the following exercises:

Knees to Elbows (sub-knee raises for scaling)
V-Sit-ups (sub-ab crunches for scaling)
Leg-Raises (holding 45/30 pound bar while laying down)
Ab-Mat Situps

*Tabata Rounds consist of 20 seconds of work followed by 10 seconds of rest:16 minute WOD
Notes:

1) Athlete with perform each exercise for 4 minutes total without rest while rotating through the four exercises
2) Athlete with log results by taking the lowest reps achieved for every exercise as their score, then total all four exercises to determine the WOD total score.
3) Once the clock begins the only rest authorized is 10 seconds of rest moving between exercises.

Skill
Knees to Elbows
V-Situps

Warmup
Run 400 meters or Row 500
Baby Elephants from line to line
10 Air Squats
10 Back Extensions
10 Ab-Mat Situps
10 Med-Ball Cleans
Spiderman stretch to squat