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Friday
Warm Up: 800 m run 15 air squats 10 GHD situps/10 Hip Extensions 2 lengths spidermans 2 lengths lunging dislocates 1 length Forward rolls 1 length Kartwheels Try walking 1 length on your hands or partner up and wheel barrow WOD: Tabata "Bottom to Bottom" Squat 1 mile run Clock starts for run on rising from the 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! Austin Malleolo 18/ 6:17 mile Jeff Germond 16/6:45 mile Mollie Pate 10/6:51 mile
eric
1/28/2011 08:32:09 am
Yah, the rests may not seem as short. But holy crap my legs were jello during the first squat after each rest!! Comments are closed.
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