tagged 
after school, alyssa, benchmark, sydney, tabata
after school, alyssa, benchmark, sydney, tabata Workout of the Day - Thursday, January 15
Warmup
3 rounds
Handstand
Double under
PVC Overhead squat
Kettlebell swing
Hollow rock
Ring row
WOD
Tabata This! - modified
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."
Post Tabata score for each exercise to comments and total for final score.
Alyssa Jabara and Sydney Edelmann heading the after school session. We went more for quality than we would on normal benchmark workouts.
Reader Comments (5)
JZ 21/9/10/9 = 49 as rx'd
Katie Shakes 14/9/4/5 = 32 (ring/box)
Sydney 16/11/5 = 42 (ring/box)
Alyssa 18/3/4/10 = 35 (sg)
Lil Kim 14/10/6/9 = 39 (ring/knees)
Matt 20/13/13/15 = 61 (3 cycles/ring)
Bauer 15/8/5/10 = 38 (ring/box)
Jacob 16/4/7/12 = 39 (sg)
Alex 14/5/5/13 = 37 (ring/box)
Kyle 14/2/4/7 = 27 (ring/box)
Mr. Wonsil 15/6/5/6 = 32 (bl)
Heather 8/8/4/6 = 26 (ring/knees)
Joe 20/7/7/10 = 44 (sg/box)
Ricky 8/5/8 = 21 (modified with ankle. no squats)
Carter 17/6/3/12 = 38 (sb)
Jacqueline 18/7/6/10 = 41 (sb)
Mr. Carey 14/4/5/7 = 30 (bl/box)
Crystal 12/7/6/8 = 33 (g/high box)
Wendy 11/8/6/6 = 31 (ring/knees)
Mrs. Carey 13/9/4/7 = 33 (ring/box)
Shannon 21/13/8/15 = 57 (ring/4 cycles of each)
Erin Kav 16/12/5/9 = 42 (ring)
Megan Kav = 15/10/4/10 = 39 (ring)
Rafael 13/10/7/12 = 42 (ring/4 cycles of each)
Kroll 15 / 4 / 7 / 11 = 37 (ousted row)
16/6/8/13= 43
First time doing real push-ups on a tabata workout. First round felt really really good, last round...I had speed wobbles.
Robert 20 / 4 / 5 / 10 = 39 (ousted row, jump-ups instead of pull-ups, knees on pushups)
Changed the order a bit because of rec center layout
row (850 (calories)) Just counted total because C2 rowers are dumb and it was easier this way
squat (18)
push up (6)
sit up (9)
pull up (6)
total = 39 not including row
I also took probably a minute break between excercises and a longer between sit up and pull up because I had to walk downstairs for a pull up bar.