WOD Thu Nov 1, 2018

Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

Double Tabata

In 4 minutes, perform max reps of each of the following, using a 40 seconds work / 20 seconds rest interval:

Jumping Squats
Calorie Row or Bike
Jumping Lunges (alternating r/l)
Knees to Elbows

You can do the exercises in any order as long as you do 4 minutes of each.

Your score per exercise is the lowest reps in a 4 minute cycle.

Your total score is the sum of the lowest reps.

Example:

0-:40 — 14 cals
:40-1:00 — rest
1:00-1:40 — 13 cals
1:40-2:00 — rest
2:00-2:40 — 13 cals
2:40-3:00 — rest
3:00-3:40 — 10 cals
3:40-4:00 — rest

Ben’s score for the cals is 10, and at 4:00 on the clock he proceeds into:

4:00-4:40 — 22 knees to elbows
4:40-5:00 — rest
5:00-5:40 — 20 knees to elbows
5:40-6:00 — rest
6:00-6:40 — 21 knees to elbows
6:40-7:00 — rest
7:00-7:40 — 19 knees to elbows
7:40-8:00 rest

Ben’s score for the knees to elbows is 19.

Ben does the same thing with jumping lunges from 8:00-12:00, with his lowest score being 10. He then finishes with jumping squats from 12:00-16:00, with his lowest score being 11.

Ben’s total score is 50 (10+19+10+11). Write this score on the board.

Exercises can be done in any order. For the jumping lunges, you must lunge with each leg for one point.