Tabatta Mash Up

  • November 21, 2012
  • By :


Can you tell from Papa Goose’s video where I get my competitive spirit from?

Warmup – Tabatta Row – score is your lowest amount of calories on any one round.

 
Strength/Speed – 25 mins
Back Squat
6×2
alternating sets each (for a total of 12 sets) of
1 speed high bar box squat – 1 or 2 sets of chains plus 60-65% of 1rm
rest 1 minutes
1 heavy high bar non-box squat- working to a 2 RM with chains
rest 1 minute
 
WOD
Tabata Mash-up with a one minute rest in-between each
-C2B pull-ups
-GHD’s
-HSPU’s
-11 ft Wallballs
-KB Swings (2/1.5)

Your score is the sum of your lowest round of each tabatta

Cash out – low to high alternating mb twist tabatta

Silly boneheads….

5 Comments

  • EA

    11/22/2012 @ 4:03 pm

    Row- 9 cals
    squat- 195 speed set, 325 strength set (1set of chains)
    WOD-(6,8,5(BHSPU),6, 6= 31

    I need to work on my HSPU’s.

  • Crowley

    11/21/2012 @ 11:37 pm

    Row: 7 cal
    Box squats: 165# + 1 set
    Heavy squats: 255# + 1 set
    Tabata: 30 (4 hspu, 8 wb, 7 swings, 5 c2b, 6 ghd)

  • DePrizio

    11/21/2012 @ 10:52 pm

    Row – 8 calories
    Squat – 155, 225 (1 set of chains)
    WOD: 24

  • Goose

    11/21/2012 @ 10:24 pm

    9 calories on the row
    165 on the speed sets with 2 sets of chains
    295 plus 2 sets of chains for my max 2 at high bar
    Bench from yesterday up to 205 for 3, 215 x 2
    5 min bench = 45 reps
    Hit a hang power clean partner WOD at 225 with Pat P 4-3-2-1-2-3-4 then 6 min AMRAP of 10 ghds and 5 burpees for 7 rounds

  • Rhino

    11/21/2012 @ 9:39 pm

    Row – 10 calories
    Squat – 165, 245 (1 set of chains)
    WOD – 6,7,1,8 for 22 (died on 7th round of HSPUs, Wall balls to 10 ft and skipped swings for a ride home)

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