WOD Tuesday 8/13/19

Posted on Posted in WOD

Lifting:

3 RM Bench Press

WOD:

“Swole Cycle”

Tabata Strict Pull-up
Tabata Assault Bike Calorie
Tabata Push-up
Tabata Assault Bike Calorie

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.
GENERAL
Two-part workout today with a focus on upper body pressing and pulling
Complete all 8 rounds at one movement before switching to next
For example, athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the bike
The score today is total reps added up across all 4 stations
Enter reps at each station into SugarWOD and it will add up your score for you
BENCH PRESS
If unable to Bench, complete strict press or push press
STRICT MOVEMENTS
Choose variations that allow you to complete at least 5 reps on the pull-ups and 7-10 reps on the push-ups within the 20 second windows
LOGISTICS
If Unable to Bike, Complete One of the Following:
Row Calories
10 Meter Shuttle Runs
AbMat Sit-ups or Hollow Hold
If short on bikes, start athletes on separate stations