12/17/10

Black WOD

Tabata Weighted pull-up, (30/15) pound dumbbell
Rest 1 minute
Tabata Weighted squat, (45/35) pound plate
Rest 1 minute
Tabata Weighted ring dip, (30/15) pound dumbbell
Rest 1 minute
Tabata Deadlift, (165/125) pound barbell

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.

Michelle Kinney 2 (15lb), 12 (35lb), 3 (15lb), 8 (125lb) = 25
Kevin Montoya 3, 9, 3, 6 = 21
Post Tabata score for each exercise to comments and total for final score.

Blue WOD

Tabata Pull-Up
Rest 1 minute
Tabata Weighted squat, (35/25) pound plate
Rest 1 minute
Tabata Ring Dip
Rest 1 minute
Tabata Deadlift, (125/85) pound barbell

Grey WOD

Tabata Pull-Up (with Band)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Ring Dip (with Band) or On Edge of Box
Rest 1 minute
Tabata Deadlift, (85/55) pound barbel
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DECEMBER “COOL” BOARD:

– Erica Stone:  First Kipping Pull-Up without a Band
- Shelley Noyce:  Double digit max DUs(12)
– Lindsay Noyce:  Two consecutive Muscle Ups
– Brian Maro:  Muscle Up with 15 lb. vest
– Brian Maro:  15 Consecutive Butterfly PU’s

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