WOD for 03 AUG 2016

0500 and 1130 at Fredericks Gym

I (Aaron) will be at a range all morning so don’t wait on me at lunch. So no barbell madness in the morning either. Oh and today is a good day to be at the Range cause…TABATAs are today!


Warm up:

Dynamic Warm Up

Run 800 meters

Instructions for 800m run: 0-400m easy pace 400-600m increase pace 600-800 all-out pace


WOD 1:

Tabata Air Squat Rest 1 min

Tabata Dumbbell Push Press, 40/25 lbs Rest 1 min

Tabata AbMat Sit-up Rest 1 min

Tabata Burpee Rest 1 min

Tabata Ball Slam, 30/20 lbs


The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.



Every 1 min for 12 mins, alternating between:

5 Strict Pull-ups

5 Strict Bar Dips


Oh yeah tabatas are my most feared workouts but that one doesn’t look too bad!


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