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WOD 05.11.2016 Shoulder and calf mobility Wall walking drills – plank position all the way to vertical (maintain hollow position) For time: 60 Wall balls (20/14) 30 Pull ups Rest 1 min 3 Rounds:* 28 Pistols (sub lunges) 15 Power cleans (115/73) *welcome to try regional length 4 rounds if you can finish sub 10 min http://www.intrepidathletics.net/?p=21893
WOD 04.02.2016 Teams of 4 40 Synchronized thrusters (2 at a time) 80 Sledge Hammer strikes (2 working at a time) 16 Rope Climbs (1 at a time) 30 Synchronized thrusters 60 Sledge hammer strikes 12 Rope Climbs 20 Synchronized thrusters 40 sledge hammer strikes 8 Rope Climbs 10 Synchronized thrusters 20 Sledge hammer strikes 4 Rope Climbs http://www.intrepidathletics.net/?p=21798
Here are a few progressions Al Kavadlo of Breaking Muscle suggests to overcome the dreaded chicken wing and atomic kip: 1. Slow Negatives: Get to bar support (locked out arms over the bar) by jumping or doing a pullover. Perform a negative to a full lockout hang as slowly as you can, focusing on the transition. 2. Gradually reduce your kip. [ 107 more words. ] http://www.intrepidathletics.net/?p=21585
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