The WOD

Results / 24.09.2011

Team Event “Max Row for calorie” Each Class will be divided into 1-3 teams each team can have a max of 5 ppl and a minimum of 3 Each Team will be allowed 2 rowers and 1 Prowler (or sled) Calories are Rowed in 10 calorie sprints. Rower must transition off rower after every 10 calories 1x 200’ Prowler Lap is worth 10 calories. Complete as many calories and as many laps as possible for best score!
Results / 19.09.2011

Tabata "Bottom to Bottom" Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol! Score is for lowest rep round/ Mile time
Results / 17.09.2011

“Fight Gone Bad” Three rounds of: Wall-ball #20/12 10 ft target (Reps) Sumo deadlift high-pull, #75/55 (Reps) Box Jump 20? box (Reps) Push-press #75/55 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.