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Tuesday, September 3, 2013

Aug 30th 10am WOD

Health, Fitness & Performance:
A. Test your dip:
your choice of weighted dip or max dips
B. Tabata pullups
C. Tabata pushups
D. Tabata situps

Coach’s Tips

For part A, the goal is to test our progress for dips.  If you have been working ring dips, and know that you already have at least 5 ring dips, you can test your weighted ring dip.  If you aren’t sure if have 5 ring dips but know that you have at least 1, test out max ring dips.  If you have been working with regular dips (not on rings) and know that you have at least 5, you can test your max weighted dip with hands on boxes or  bars. If you don’t know if you have dips, today is a great opportunity to test out your max dips on a stable surface such as the bars on the GHD or on boxes. If you don’t have full range of motion toe pushups, you’ll want to work on those instead.  If you are somewhere in between pushups and dips, you can test max pushups or max weighted pushup (have a friend put a plate on your back but be careful!)  For parts B, C and D, we are looking at 8 sets of 20 seconds of work and 10 seconds of rest.  Rest no more than a minute in between tabatas.  Choose a variation of the movement that you can do at a high intensity, keeping in mind that these movements fatigue quickly.

Bridge City Beatdown Competitors: You may do this workout (but no need to go all out), or you may choose to try out a few rounds of the Circle Run Wod.


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