WOD – August 22, 2014

Workout of the Day
A) Max Effort Benchmark
Row 500m

B) “Tabata Something Else”
Tabata Pullups
Tabata Pushups
Tabata Situps
Tabata Squats

*Note: A Tabata is 8 intervals of 20 seconds work followed by 10 seconds rest. One Tabata is four minutes long.

*Scoring: Each tabata interval is scored by the lowest number of reps in any interval of a single exercise. For example, in the squat interval, if you complete reps of 15, 14, 14, 13, 14, 12, 12, 11, then your score for the Tabata Squats is 11.

Coaching Tips

-The max effort 500m row is a great test of short duration power output and mental fortitude. Push it!

-For the Tabata WOD, aim for consistency across all eight intervals. Set a high but doable rep number in the first interval, then try to match it for the remaining seven intervals.