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Friday, April 6, 2012

Tabata Fight Gone Bad




Welcome to the herd Jacqueline, Anna, Mary and Matt

































Warm up
400m Row

Skill Builder/Mobility
Dynamic Stretch

Metcon
Tabata Fight Gone Bad

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

"I make the choice to succeed at whatever I do. I know that if I believe in myself, set my goal, work to reach it, and refuse to give up, I will win. When I choose to succeed, there is no challenge I cannot conquer, and there is no goal I cannot reach.” 
 
Post load and total to comments.



by Coach at 12:00 AM

2 comments:

  1. J BrownApril 7, 2012 at 3:32 AM

    TFGB - 25 total score.

    Pullup challenge: http://www.kbnj.com/FighterPullupByPavel.htm

    I'm starting at 4. Goal is 15 unbroken strict pull-ups by Memorial day.

    Rick is starting at 10. Rick, looked at the program and I think you use the same formula and just use 10 as your starting # until you hit 15; or, you can strap a 10-20# weight off your waist to bring your number down.

    ReplyDelete
  2. Chris LinaresApril 7, 2012 at 11:20 AM

    Low score total of 36.
    Total reps 303 (+72 reps from 3/1/11)

    ReplyDelete

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