SWOD1: Weighted pull-up 3-3-2-1-1-1
SWOD2: Push press 5-5-5-5-5
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3 RFT:
15 push press, 45/25
Walking lunge, width of gym and back
20 second L-sit hold
Walking lunge, width of gym and back
Post time to comments, and how well you did on the L-sits.
5 RFT
12 push press (115/65)
40 m shuttle sprint
8 ghd sit-ups
*shuttle sprint distance in the gym: down and back twice, from sideline to sideline.
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Post total time.
Compare 111113
From mainsite
BtW median time: 8:27
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat, but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The 10-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the 10-second rests don’t seem as short with this protocol!
Record least number of squats during a 20-second period and time on the mile.