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November 24, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE OUR THANKSGIVING HOLIDAY HOURS: We will be holding a workout on Thanksgiving at 9AM only. Friday morning we will be open for the 9:30AM and 12:00PM Classes and returning to normal hours on Saturday.[/creativ_alertbox]

Strength

3-3-3-3-3

Weighted Dips

Perform 5 sets of 3 Weighted Ring Dips and increase the weight across each set if possible.  Perform the movement strict and without weight rather than kipping if you are not quite ready for weighted dips. If you do not have bodyweight ring dips yet you can try them on the p-bars or use a band but perform 5 sets for max reps rather than stopping at 3.

WOD

Tabata This

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Workout notes: You will be working with the “Tabata” interval today. Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest.  Everyone will start on the rower and progress through the workout in waves if possible. Tabata is scored as your lowest number in ANY round and for this workout it will be the total of your lowest for all of the Tabatas(8+12+10+10+10=50).  The goal is to sustain your work through all 8 rounds of a movement.   The total workout takes over 20 minutes so start with a sustainable pace but keep up the intensity and go hard at each station!

 

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