Tabata Something Else
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Focus on efficient technique first and foremost! Keep up a steady pace but not at the expense of safety
Warm-up: 10 min cardio of choice, between jumprope, bike and row. 20 minutes of mobility work, particularly on personal problem areas. Lacrosse balls, bands, foam roll, pvc stretches, etc.
Testing: 5K run
Course is mapped on the white board by the timer. Beginning from the corner of Evans and Broad, head west on BROAD to your 3rd left, take that left on MAGNOLIA until it dead ends into Baxter. Left on BAXTER, keep straight past Milledge til you see the 2nd left at POPE (just after Papa John’s). Left on Pope and continue until you dead end into Broad, then take BROAD left and bust it home! You finish at the door of the pawn shop aka the front half of our building.
A. Jerk max! Spend 15 minutes getting the most weight you can overhead. Rep must be caught locked out to count.
B. “Nancy” 5 rounds of run 400 m + 15 ohsquat (95/65)
4 rounds, 7 reps without putting the bar down. 1 rep = powerclean + front squat + jerk/pushpress + back squat + jerk. Reps must be touch and go, ie no pause on ground between reps whatsoever. Choose a weight that frightens you. 3 minutes between rounds.
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