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Posts tagged ‘sit-ups’

Tabata, Tuesday, 05/01/12, W7

WOD:
Tabata

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are sit-ups, the third 8 intervals are push-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is the lowest number of reps completed for each exercise. Post score to Beyond the Whiteboard.

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“Kaye”, Tuesday, 04-10-12

Warmup:
Jumprope
Shoulder Mobility: Arm Circles, Arm Swings, Push-ups (wide, normal, narrow, planche), Pull-ups (wide, normal, narrow), Planks to Side Planks, Seal Walk (Plank, 1.5 pound plate under feet, walk with hands)
Hip Mobility: Leg Swings, Squats, Side Lunges, Perfect Stretch, Over the Fence/Under the Fence

Skill/Strength:
Bench Press, Max Effort, 2-3 sets of light weight to warm-up, 3-5 sets of 2 reps, progress to your 1 or 2 rep max.

WOD:
“Kaye”. For time:
400 meter Run
50 Squats
40 Sit-ups
30 Double Unders
20 Push-Ups
30 Double Unders
40 Sit-Ups
50 Squats
400 meter Run

Scale as necessary. Post time to Beyond the Whiteboard.

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Abs, Friday, 04-06-12

Warmup:
Jumprope
Shoulder Mobility: Arm Circles, Arm Swings, Push-ups (wide, normal, narrow, planche), Pull-ups (wide, normal, narrow), Planks to Side Planks, Seal Walk (Plank, 1.5 pound plate under feet, walk with hands)

Skill/Strength:
Bench Press, Max Effort, 2-3 sets of light weight to warm-up, 3-5 sets of 2 reps, progress to your 1 or 2 rep max.

WOD:
100, 75, 50 and 25 reps of each:
Sit-ups
Flutterkicks (4 count)
Leg Levers

Scale as necessary. Post time and loads to Beyond the Whiteboard.

Tabata, Saturday, 03-10-12

Tabata

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are sit-ups, the third 8 intervals are push-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is the lowest number of reps completed for each exercise. Post score to Beyond the Whiteboard.

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“Michael”, Wednesday, 01-18-12

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to Beyond the Whiteboard.

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