Thursday: Two for the price of one!

WOD #1
Complete as many reps as possible in 10 min of:

  • Chest to Bar pull-ups

rest 3-5 minutes

WOD #2

  • 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.

Compare to October 3, 2011

32 thoughts on “Thursday: Two for the price of one!

  1. WoD 1: 45 Pull ups (one pull up every 10 secs) then my hand ripped and went to ring rows 25ish ring rows

    WoD 2: 97 Squats (Active hold for 3 rounds, passive for 4)
    Mile: 10:28- frustrated with this time…

  2. 28 pullups, one at a time. Last few I couldn’t really get my chest over the bar.

    84 squats, with some squirming during the rests. 7:53 mile.

  3. WOD 1: 32 muscle ups

    WOD 2: 100 OHS w/ PVC — active bottom w/ PVC down
    9:34 mile (first run in Inov8’s = calf hell)

  4. WOD 1: 102, mostly just chin over bar
    WOD 2: 92 squats, 6:08 mile
    WOD 3: throwing up in the bathroom, paying for eating a bowl of cereal an hour before.

  5. WOD 1: 85 c2b pu
    WOD 2: 115 squats, 8:02 mile

  6. WOD 1: 23 kipping PUs (spread out over 30 secs, then 20)
    WOD 2: 4 front squats at 67# every 30 secs, 8 rounds
    no mile run

  7. PUs: 55 (red band C2B, not super motivated on these to be honest)
    WOD: 110 squats, 7:50 mile (8 fewer squats, but 5 seconds faster than last time)

  8. WOD1: 82 C2B, ripped my hands 🙁
    WOD2: 106 squats (with a mostly active rest…) and 9:00 mile

  9. WOD 1: 50 Strict (ish) Pull Ups

    WOD 2: 102 Squats, 6:55 mile

  10. PUs (not C2B): 57 in 7:30 (got 50 in just over 5:00, then tore both hands and decided it was quitting time)
    WOD 2: 108 squats, 8:14 (13 fewer squats, 29 sec faster)

  11. PUs: 50 blue band (with bathroom break, heh)
    WOD: 76 squats, 8:01 1600m row

  12. PU’s: 70 just pu’s/no C2B

    WOD 1: 146
    WOD 2: 7:42

    1. That’s ridiculi. In case you don’t know what that means, ridiculi is plural for ridiculous meaning that 146 squats is more than ridiculous.

  13. 85 PU (25 ctb/60 strict with a few sloppies toward the end)

    82 squats with 100% passive rest. I am filing a lawsuit against my legs for non-support.

    7:58 run. Not too shabby for my first hard mile in months

    1. Now that’s funny right there!

  14. WOD1: 80 pull-ups — mostly c2b, some chin-ups.

    WOD2: 89 squats + 6:45 1 mile

  15. WOD 1: struggling, worked on negatives
    WOD 2: 66 squats / 9:50 run

  16. WOD 1: 61
    WOD 2: 65 +/- 10
    Mile: 8:15

  17. only tabata – 129

  18. WOD 1: 65 rx
    WOD 2: 83
    Mile: 8:46+Flying squirrel (took a tumble mid run)

    1. you were awesome on the C2B’s!! inspiring!

  19. 48 C2b, one every 15 seconds, should have tried for every 10.
    83 square, 8:18

  20. WOD1: 65 blue band pull ups
    WOD2: 75+ squats (estimating bc totally missed the counting idea for the first round or so)
    Mile: 8:02

  21. WOD 1: 50 red band pull ups
    WOD 2: 98 squats (went to inactive squat in bottom starting in round three), 7:11 mile

  22. WOD 1: 70 kipping PU
    WOD 2: 91 squats (active for 5 rounds then passive for two then active last round, I died)
    7:43 minute mile (brutal)

  23. 104 RR, 91 squats, 9:32 mile run

  24. 76 rx (not including a few where I slammed into the bar with my trachea)

    89 squats (I think, lost count) and 9:24 run – way worse than last year. Maybe I’m tired?

  25. WOD 1: 72 C2B (was trying to work on stringing together and keeping kipping rhythm. during last 3 minutes or so, some reps had iffy bar contact. ripped in last minute and did some dead hang C2Bs with chin up grip).

    WOD: 73 squats – all true active “rests” with hip crease right below knee level
    1600m row 6:42

  26. 86 C2B PUS
    125 Squats
    7:14 Mile

  27. DL Heavy Single: 402# (+25 pr)
    Mile: 6:05 (no squats)

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