Monday, March 12th

11
Mar

Monday, March 12th

WOD

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

Post total reps for each exercise to Comments.

29 Responses

  1. Berdy

    C2B Pull Ups 33
    Sit Ups 80
    Shoulder Press 38 using 25lb DBs
    Hip Extension 58
    Jumping Back Squats 68 at 15lbs

  2. Alice

    C2B: 47
    Sit-ups: 85
    Seated Press: 47 at 33# (on ground straight legs)
    Hip Extensions: 90
    Jumping Back Squats: 80 at 33#

  3. LaurenMargaret

    Kipping Pull-ups: 30
    Sit-ups: 80
    Seated Press: 15 @45lb, 25 @35lb
    Hip Extensions: 15 on GHD, 35 holding15lb plate
    Jumping Back Squat: 53 @35lb

  4. Darcy

    Kipping pull ups 20
    Sit ups 86
    Seated press (on the ground 33#) 52
    Good Mornings ( 33#) 64
    Jumping BS (33#) 52

    Ending with abs was the best part!!

  5. Jennifer

    First: 18.3 684 scaled…thanks Galen

    Second: WOD Banded pull ups. 33
    Shoulder press seated 39
    Hip Ext. 65
    BS. 40
    Sit ups. 88

  6. Matt

    WOD as rx’d, ooph those last two were tough:

    C2B: 62
    Sit-Up: 88
    Seated Press: 48
    Hip Ext: 89
    Jumping BS: 58

  7. dtm

    Tabata things with a minute rest between, 35# DBs
    Bent over fly rows: 60
    Seated Press: 31 WOOF
    Supermans: CHECK
    Hollows: CHECK

    My back was tight after supermans so skipped the squats.

    Tonight’s EWOD: 4×800, 4x200M

  8. ally

    18.3: 220 rx (7:24) – thanks for judging Matt!

    tabatas
    pullups: 38 (6 c2b rest kipping)
    sit ups: 82
    seated press (55#): 25
    hip ext: 42
    jumping bs: 60 (55#)

  9. robseda

    Blame the mta Monday
    Strict C2B: 34
    Sit-ups: 90
    Seated press (straight legs) 2×35 db: 47
    Superman holds: check

    Saved the legs for BRU run

  10. Rekas

    Drop-in @ CF Hallandale
    10′ emom
    2 DL (got up to 185?)

    12′ amrap
    200m run (best part of the workout!)
    15 wb
    12 t2b
    4+run+4

  11. D-Nice

    24 pullups with 2 red bands
    77 sit ups
    59 seated press @ 33#
    67 good morning @ 33#
    72 jumping air squat

  12. Milena

    Pull-ups red band 41
    Sit-ups 72
    Seated shoulder press #33 45
    Hip extensions 114
    Jump back squats #33 60
    Total 332

  13. Britt

    46 pull-ups (mix of banded pull-ups and ring rows)
    63 sit-ups
    70 seated shoulder press @ 33 lbs
    67 hip extensions
    50 jumping back squats @ 33 lbs

  14. Mike Wask

    Hip extensions: 66
    Jumping back squats: 42
    Pull-ups: 30
    Sit-ups: 66
    Seated shoulder press: 37

    Jumping back squats and seated shoulder press @75lbs

    First 9 pull-ups chin over bar, the rest chin over bar with the thick green band

  15. Andy

    @ Rx
    1) C2B: 31
    2) Sit-ups: 98
    3) Seated Press (75#): 39
    4) Hip Extensions: 50
    5) Jumping Back Squats (75#): 54