Archive for November 12, 2012

Tuesday 20121113 Workouts

Posted: November 12, 2012 by totactfit01 in Uncategorized
0

OPEN:

Today will be a mobility/mash day for everyone after…

WOD:

Full (8rnds): (20 sec on, 10 sec off)

Tabata Ab Mat Sit-ups, 1 min rest

Tabata V-ups, 1 min rest

Video courtesy of Naka Athletics, who sponsors GymnasticsWOD.com.  Notice the two progressions Carl Paoli introduces, which lead up to a V-Up. Explanation as to why we have you do these seemingly crazy movements as well. Watch this video, if anything, to broaden your knowledge of movements and the reasons why we incorporate them into our WODs!

Half (4rnds):

Tabata L sits

Score=total reps

Mash Party!

After WOD: Mash Party w/ barbell

  • 2 min each quad, hamstring, calve

  • 2 min ea shoulder and pectoral

  • 2 min each tricep

Cash Out:

Static Stretching 5 minutes

COMP:

WOD:

Full (8rnds):

Tabata  GHD, min rest

Tabata Toe2Bar, min rest

Half (4rnds):

Tabata L sits from Pull Up Bar

Score=total reps

Mash Party!

After WOD: Mash Party w/ barbell

  • 2 min each quad, hamstring, calve

  • 2 min ea shoulder and pectoral

  • 2 min each tricep

Cash Out:

Static Stretching 5 minutes