Well...were should I start? Been at the new gym workin my ass off. Here is a run down:

Wed:

CFWU x 2

"Tabata This!"

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

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 to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

40. I shoulda waited to do this with the class, but I didn't cause there was a miscommunication. It prolly woulda been a higher score if I did.

Thurs.

Skills day.

Warm-up then Overhead Squat

3-3-3-3-3 reps

95-135-135-135-155

Fri.

Warm-up

5 x 3 Bench and shoulder press:

225-225-225-225-225

135-135-135-155-155(only got one off then push-pressed the last two)

Metcon

3 rounds for time of:

20 Wallball
15 20" box jumps
10 Knees to elbows
5 Burpees

8:03

Today:

Tabata with the Muay Thai class:
Row for calories
1 min rest
KB swings 44 lb
1 min rest
Push-up, jump and touch the bar, then pull-up
1 min rest
Lift bag and place on 20" box

I can't recall the score

1 hr of training Muay Thai kicks and punches where I was liberally beaten and bruised.

Then Group WOD:

Row 500m
45lb SDHP
Push-ups
44lb KB swings

We added up the scores after two rounds with 5 people on each station. My rowing really took off cause I was up against two of our trainers who are in great physical condition.

I was beat after this. I'm gonna heal up tomorrow and get back on it on Monday.

Tweet