Spend the first 10-15 min working on rope climbs.
WOD
- Tabata “Bottom to Bottom” Squat
- Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
Record tabata score and mile time separately.
Posted In: Workout of the Day
bottom-to-bottom squats (Sept. 10): 108 reps
15 on the squats: 20, 18, 16, 15, 15, 15, 15, 15 = 129
7:06 on the run with a mother of an uphill on the way back!
145 squats, 8:51 run
90-100ish squats (counting is not my forte, apparently), 8:24 run
102 squats, 8:20 run
120 squats…that 10 second break was definitely not a break.
6:08 @ work
I got distracted trying to keep track of tabata and forgot to count the squats. 12 on the last round or so, so probably around 100 or so total. 8:45 run, first time running in a month or so since I injured my foot.
18 18 16 16 12 12 10 12 = 114 squats, b2b
6:24 mile run
121 Squats
8:43 Mile
118 squats, 7:55 run
Those 10 sec holds hurt so bad I actually bit my arm during one of them just to take my mind off it.
hahaha
102 Squats, 6:58 Run
I thought my legs were just going to give out for the first 100 yards of that run.
So I was feeling ambitious today…
Warm-up: 3 sets of 10 GHD sit-ups
Murph: around 1hr, 5mins (Smith machine bar as RR sub for PUs)
130 squats, 7:26 run
95 squats, 9:45 horrifically slow run
118 squats
98 squats, 9.06 run
SP 5-5-5: 30kg, 32.5kg, 35kg (Kids, remember this: if you don’t use it [shoulder strength] you WILL lose it!)
PP 5-5-5: 40kg, 45kg, 50kg
“Stacey” (for AF comp — 150 air squats, 2k row, 150 air squats)
18:34 (paced that first set of squats too slowly. Note to self: DO NOT PACE, JUST GO)… but this still puts me in 5th place.
89 squats, 7:22 mile
wow my legs cramped
17 tabata, 6:28 mile
85 or 90 (I can’t remember) / 9:21
holy legs…
145, 6:24 mile