Tabata w Macy

WOD with Macy in garage - Jan 5, 2020- 13th CF anniversary 

Pull ups (kipping) 10,9,7,7,5,5,5,5=51

Push ups 10,6,4,4,4,4,3,3=38

Sit ups 8,8,8,8,7,7,7,7= 60

Squats 15,13,12,12,12,12,13,13=102

Total=251

squats and press

squats x5
210
215
220

press x5
115
117.5
120

squats and bench press

squats x5
215
215
215

bench x5
177.5
180
182.5

squats and press

back squats x5
210
210
210

press x5
110
115
117.5

squats and bench

squats x5
210
210
210

bench press x5
180
180
180

squats and press

squats x5
205
205
205

press x5
115
115
115

squats / bench

squats x5
205
205
205

bench press x5
177.5
177.5
177.5

squats / press

squat
3x5  200#

press
3x5 110#

farmer carry...95,120,120,120,95

waiters walk...60.60.60.90.95
tabata
sit ups 10.10.10.9.9.9.9.9
squats 17.17.17.14.15.16.15.15
push ups 8.8.9.9.8.7.6.6
pull ups (strict) 5.5.5.4.4.3.2.4
total 294

Chief

Chief

Five 3-minute rounds with 1 minute rest between rounds of AMRAP:
5 135# hang power cleans
6 push ups
9 squats

rounds and partials completed were:
‎6
5 +1 clean
4 + 3 cleans and 4 push ups
4
4
Totals: 73cleans, 142 push ups, 207 squats

Murph

Murph
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
w/ 20# vest

Time...around 50 minutes...timer issues!

Bodyweight

Two rounds:
One minute AMRAP burpees
One minute rest

Then immediately do 4 rounds
30 seconds work, followed by 1:00 rest
push ups (clapping, dynamic, hand release, regular...you choose)
sit ups (GHD, regular, abmat...you choose)
squats (full depth!!)
Burpees 28,20


Push ups 11 dynamic, 23 regular, 12 on 4kd med ball, 15 hand release
Sit ups 16, 11ghd, 15, 15
Squats 28,29,31,27

clean and jerk, tabata

Pt 1: pick a moderate weight...do as many clean and jerks in 1 minute as you can. Add 10#, do as many c&j as you can in one minute, add 10# and continue until you cant do one rep in a minute.


Pt 2. Tabata:
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

c&j...135x5, 145x4, 155x2, 165x1,175f


Tabata (count low score for each)
Row 7,7,7,7,6,6,6,6=6
Squat16,16,16,16,16,16,16,16=16
Chest touch bar pull ups=5,5,5,4,5,4,4,4=4
Hand release push ups=7,7,7,7,7,7,6,6=6
Sit ups=8,8,8,8,8,8,8,8=8
Total=40

deadlift and push press

For time, do 21-15-9
225# dead lift
50 squats
135# push press

time 17:56

Last time 17:21, but a little different deadlift weight.

chief

5 3 minute rounds of:
3 hang cleans
6 push ups
9 squats

1. 4 +6 push ups
2. 4 +6 push ups
3. 4 +3 squats
4. 5 +2 cleans
5. 5

125# round 1.
115# rounds 2-5

WOD totals 77 cleans, 150 push ups, 201 squats

Cindy

AMRAP 20
5 pull ups
10 push ups
15 squats

17 rounds plus 2 pull ups

87 pull ups, 170 push ups, 255 squats

Box jump 37.5"

4 stations

move from station to station, 11! reps each station, 11 minute time cap:
push ups...sprint to wall ball...bear crawl to sit ups...run backwards to squats...lunge to push ups, repeat.

11 minutes expired...I think I was at the sit ups in 7, maybe 6.

cashed out with death by burpees, starting at 5.

murph

Run one mile w 20# vest
50 pull ups
100 push ups
150 squats
Take off vest and do 50, 100, 150 again.
Put vest back on and run 1 mile.

Time 53:25.

Happy Veterans Day!

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals:

Rxd...chin over bar pull ups, hands ups push ups, and GHD sit ups (floor to pad)

Pull ups: 12,11,10,10,9,9,7,7=75
Push ups: 10,9,7,6,5,5,5,5=52
GHD sit ups: 6,7,6,7,7,7,7,6=53
Squats: 14,16,15,17,17,17,18,20=134
total=314

felt pretty good during workout...should've pushed squats harder at the beginning, but it seems like it takes a couple sets to get warmed up.

5 rounds for time:

Run 200m
20 pull ups
Run 200m
20 push ups
Run 200m
20 sit ups
Run 200m
20 squats

My plan was to do it in 30 minutes (6 minutes per round). I figured I could get each exercise in 90 seconds. I'd probably take longer on sit ups and push ups, but I thought I could rep out pull ups and squats and make up for lost time. My runs were a little longer than 200m (210m exact) especially the runs before and after pull ups (240m) since I had to go from the garage door at the Depot to the pull ups bar(s). First round was 6:56 and I knew 30 was out of reach.

Finished Rx in 41:50. Just a long, grueling, WOD. None of the component were too hard, just long and tedious. This is a WOD where a partner could really help push!

Round times were 6:56, 8:09, 8:56, 9:02, 8:47
WOD totals: +/-4000m run (2.5miles), 100 pull ups, 100 push ups, 100 sit ups, 100 squats.