Tuesday, November 30, 2010

Wednesday - 01DEC2010

*day 23: Burpee Challenge*

Rx
Tabata Weighted pull-up, 30/15 pound dumbbell
-Rest 1 minute
Tabata Weighted squat, 45/30 pound plate
-Rest 1 minute
Tabata Weighted ring dip, 30/15 pound dumbbell
-Rest 1 minute
Tabata Deadlift, 165/125 pound barbell

scaling options
AVANCED/INTERMEDIATE
Tabata Weighted pull-up, 15/10 pound dumbbell
-Rest 1 minute
Tabata Weighted squat, 35/25 pound plate
-Rest 1 minute
Tabata Weighted ring dip, 15/15 pound dumbbell
-Rest 1 minute
Tabata Deadlift, 125/85 pound barbell

BEGINNER
Tabata Pull-up (beginner or assisted okay)
-Rest 1 minute
Tabata Weighted squat, 10-15 pound plate
-Rest 1 minute
Tabata Dips or assisted dips
-Rest 1 minute
Tabata Deadlift, 25-35 pound kettlebell or barbell
Posted by on or around

2 comments:

  1. KeKoa CrossfitDecember 1, 2010 at 3:56 PM

    Julie

    Pull-ups. 3 (no band!)
    Squats. 10 25# plate
    Ring Dips. 6 purple band
    Deadlift. 8 95#
    total score 27

    ReplyDelete
  2. MeganDecember 2, 2010 at 2:44 PM

    0 pull-ups (strict dead hang)- (2-2-2-2-2-2-0-1) Pathetic
    11 Squats 24# plate (11-11-11-11-11-11-11-11) I should have started with more
    3 Ring dips-Purple Band (8-8-6-6-6-5-4-3)
    8 Deadlift 95# (8-8-8-8-8-8-8-8) probably could have done more. Finished with 5 seconds left all the way through

    total 22

    ReplyDelete

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