Black Box WODs (check schedule for times & locations)
A: Find your 1 rep max on the front squat
B: “Tabata This”
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Here’s what’s on tap for Friday’s Black Box WOD classes (check schedule for times & locations):
A: Find max height box jump
Three rounds, 9-7- and 5 reps, for time of:
135#/95# Squat snatch