Black/Blue/Grey WODs
TABATA Friday
Air Squats
KB Swings (53/35) (35/26) (26/18)
Ab-Mat Sit-Ups
Each Tabata Consists of 8 Rounds of working for 20 seconds followed by 10 seconds of rest. Â After 8 Rounds you will have 1 minute to rest and get ready for the next exercise. Â Your score for each exercise is the FEWEST number of reps you completed in any of the Rounds. Â (aka you are only as good as your weakest round :))
This is Worth 2 Minutes of Your Time
***Make some goals for yourself for March
– Â Mike – 1st Muscle Up!!!
– Â Annette – Double Digit Double Unders
– Â John – Handstand Walk 12 Feet
– Â Mindy – 100# Snatch
– Â Billy – 165# Snatch
– Â Ann – 1st Rope Climb
– Â Michelle – 50 Consecutive Double Unders
– Â Brett – 67 Consecutive Double Unders
– Â Adam L. – 20 Consecutive Double Unders
– Â Nora – L-Sit Rope Climb
– Â Drew – 2 Rope Climbs
– Â Amy – 1st Rope Climb
– Â Krissy – 1st Rope Climb
– Â Ash – 1st Muscle Up to Ring HSPU
– Â Leann – 20 Consecutive Double Unders
– Â Andrew H. – 22 Consecutive Pull Ups
– Â Taylor – 1st WOD as Rx’d
– Â Tara – 1st Muscle Up!!!!
– Â Adam L. – 1st Muscle Up!!
– Â Leann – 29 Consecutive Double Unders
– Â Katie – 165# Deadlift
– Â Nate – 1st Muscle Up!!
– Â Shelley – 1st Strict Pull Up!
– Â Amber – 6 or 7 Consecutive Double Unders
– Â Alyssa – 1st Rope Climb
– Â Amber – 1st Rope Climb
– Â Justin – 43 Consecutive Double Unders
– Â Travis B. – 2 Consecutive Pull Ups
– Â Annette – Â 1st C2B Pull Up (followed by 11 more in 12.5)
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