Wednesday, January 18, 2012

20 rep squats!


Twenty rep squats - only WFS with the sound off.  Watch Keith get religion. 
(Yes, there is plenty of swearing - not Work or Family Safe.)

Go watch our people race this Saturday. 

The next race is in February.

LIFT
Bent Over Row
3-3-3-1-1-1

WOD
Rest 5:00
“Tabata”
Row Rest 1 minute
Tabata Squat Rest 1 minute
Tabata Pull-up Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Round Reps and total those for final score as Total Reps. E.G., 10, 22, 9, 15 = 71
Thank you, Coach Rut!




1 comment:

JamesD said...

1/1/2011 It would take me another couple months to hit 255 x 20, and I haven't been past that since. My effort now is directed towards a big 1rn for March 3rd, but if my shoulder is still not working at that time, I might revisit these horrible 20 rep squats. Also I can't believe VP put this up. It's hard to stay calm when you're doing this though.