CrossFit East Bay WODs @ Ironworks 090103
Extremely interesting Main Site discussion re: above picture
WODs 090103
11AM & Noon
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Compare to: 080411
Post total reps from all 32 intervals to comments.
3 PM Firebreathers (Advanced; not suitable for beginners)
Skill Work:
Double-Under
Handstand Push-Up
C2B Pull-Up
Throwdown:
For Time:
100 Reps Kettlebell Swing 2.0P/1.5P (sub Dumbbell Swing 70#/55#)
Post time to comments.
All four Firebreather WODs this month will be in the same format (For Time: 150 reps...) The Woman and Man with the shortest cumulative time will be the months winner, and will occupy the champions box on CFEB for the following month.
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
c2b 4 (started at 8)
push up 7 (started at 10 or 12)
sit up 12 (started at 16)
squat 15 (started at 16)
Tabata score: 29
C2B: 5-5-5-5-5-4-4-4
PU: 8-8-8-8-7-7-6-5
Situp: 10-10-10-10-10-10-10-10
Squat: 10-10-10-10-10-10-10-10
100 2-pood swings: 12:41
2 WODs in a day (one advanced) may not be sustainable.
my score was 32 (sorry Max, I miscounted earlier)
pullups- 3
pushups- 7
situps- 10
squats- 12
Jim was 39
pullups- 7
pushups- 4
situps- 13
squats- 15
2pd swing x100: 9:15 (last 20 took about 2 min)
100 1.5 pood kettle bell swings 9:20
100 2P KB Swing 7:11. Painful. Doing a set of 20 at the beginning was a huge mistake. This could be done in under 5:00, by doing 10 every 30 seconds.
Firebreather 1.5P Swings x 100 = 15:04
2p Swings x 100 = 9:20
Sore already
2p Swing X 100 = 10:00