Double Tabata
buy in:
- jumprope - white manila
- 2 minutes straight
WOD:
Double Tabata:
- alternate every round:
- box jumps
- jumprope
cash out:
- ABS:
- 1 minute straight arm plank
- 30 seconds rest
- 1 minute bent elbow plank
- 30 seconds rest
- 1 minute mt. climbers
NOTES:
box jumps - 9- 10
jumprope - 44-46
week 1
tuesday - variety
buy in:
- jump rope - white manila
- 5 minutes total:
- 4 minutes - 30 on/ 30 off
- last minute - jumped the full minute
WOD:
- TGU
- 16kg
- 10 minutes
- 8l/8r
cash out:
- box jump tabata
- 16" box (haven't done these in FOREVER!)
- solid 9 jumps every round
NOTES:
* results in pink
week 15 day 5
RoP - double tabata
buy in:
WOD:
- double tabata
- alternate:
- jumprope - 42-44 rotations
- box jumps (18") - 6,7,.8,8,8,8,8,8
cash out:
- 3 rounds
- 10 kte's
- 90 seconds Ab bridge (Mt. Athlete)
NOTES:
tabata:
* haven't box jumped in forever, so I lowered the box height
* counted the jumps and box jumps - numbers in bold above
* great workout!
Ab bridge
* thanks GAYLE!! =)
- :30 seconds elbow side plank
- :30 seconds elbow plank middle
- :30 seconds elbow side plank
* the ab bridge was hard!!
this was a fun break in ETK this week. I enjoyed it, but I am ready to rock ETK next week =)
week 5 day 3
Donkey Kong
buy in:
- 3 minutes on the elliptical
WOD:
Donkey Kong
- 21-15-9
- Burpees
- Swings (20kg)
- Box Jumps (20")
cash out:
- overhead walk 92M (55# barbell)
NOTES:
WOD:
** I HATE BURPEES!!! ;)
** loved the box jumps....haven't done them in a really long time! =)
** ran up and down the basement and playroom stairs between exercises - total of 15 stairs
** TIME: 10.08
** I feel good with my time, I haven't done this about a year, and I used a heavier kb than Rx'd
** had to stop in the middle - phone was ringing at 830am!!!!! ARGH!! - stopped to take the phone off the hook-- Who calls so early on a snow day!!!!.....apparently my mom!
Overhead Walk:
**thought 10 laps in the basement was 100M, bummed I didn't go the extra lap....
