Thursday November 17th

Workout of the day

Training:
Back squat 3 x 5

WOD:

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

 

Mike Cantley 

Steve G... this is elbows high and outside. Excellent.


 

Comments

[Michael Cantley]

I was a little confused on how to score this, but I read somewhere that the final scores should be in the 20-60 rep range. I also found this site to explain how to score it. Let me know if it is incorrect.

http://crossfitempower.com/?p=650

[Tara]

Great pics guys!!
Mike where's the about time comment??
Great elbows high and outside Steve!

[Steve Marshall]

This WOD looks interesting. Strategically very different from just plain ole vanilla FGB.

I would think that all out effort on any one particular round is going to hurt you badly on final score here. Going too lightly on any one particular round is a (scoring) punishment that you can't get back either.

Makes sense because tabata is supposed to be an even, steady, 85% effort.

But 8 rounds of FGB with no rest between rounds is just evil. You are a sick man Douglas Acker...

[Jim Lanz]

Is this even legal? I'm not so sure we should be mixing these two.

[richr]

A word from the wise:

If you burst out of the gate you will stumble hard and fast at the finish line.

[Michael Cantley]

Tara, why I don't know what you mean? Besides nobody wants to see an fat old man!!!

[Jim Lanz]

Mike, don't be so hard on yourself. You are not fat!