Tabata Squat
followed immediately by
400m Run
15 Power Cleans (155 lbs./115 lbs.)
800m Run

Post Tabata score and time to comments.

From my friend Tracy Fober, the Iron Maven. Be sure to watch for Aimee Everett around 55 seconds (catch Coach Burgener watching behind the curtain!). Coach B’s son Casey follows Aimee’s lift.

Friday WOD, July 16, 2010

19 thoughts on “Friday WOD, July 16, 2010

  • July 15, 2010 at 7:16 pm

    Amie, I think its Aimee.

  • July 15, 2010 at 7:48 pm


    This WOD is made for you. You going to show up at 4:30?

  • July 15, 2010 at 8:05 pm

    Angie – I think you are right! Aimee has a wiggle that she does in her setup – didn’t catch that before! Thanks! I’ve corrected above.

  • July 16, 2010 at 7:19 am

    146 Squats/ 10:57 @ 135

    Very deceiving workout. The 400m after tabata squats was awful.

    Marque roosters still missing today…. Good to have Daniel back.

  • July 16, 2010 at 7:32 am

    Ronin- Did you forget that 2/3 the WOD is RUNNING….
    COME ON!

  • July 16, 2010 at 7:56 am

    Oh, I missed that. Sorry…

    I don’t suppose moving your legs faster is an option?

    Marque roosters? See link

  • July 16, 2010 at 8:22 am

    Nice, Ronin!!!

    This is a time where I’d game the tabata. Pick a number that you will barely be able to complete the last round and do that number of squats every round. The reason for this is I think you’ll be less fatigued for the rest of the workout.

    If I’m reading it correctly you only go through this once. I’d be aggressive with the weight if that’s the case. It’s only 15 cleans. Obviously be smart and don’t attempt a weight that will injure you.

    On the running you’ll want to start as if you were going to walk. Put one foot in front of the other. Take longer steps than walking and do it at a higher pace. You should be running now.

  • July 16, 2010 at 8:31 am

    Tabata Squa- 131
    followed immediately by
    400m Run
    15 Power Cleans 155 lbs.
    800m Run-9:02

  • July 16, 2010 at 8:42 am

    Thank you for the great posts this week Whiskey!!!

  • July 16, 2010 at 9:00 am

    Then followed by 5×3 pp 135-155-185-205-225

  • July 16, 2010 at 10:53 am

    Bunch of Roosters on vacation today!

    9:45 (including tabata). 5:45 without. Is that right?

    155 squats

    Damn Tony that is fast!

  • July 16, 2010 at 11:10 am

    Sorry not that fast. I used a tabata timer for the squats and then started my watch right after for the wod.

  • July 16, 2010 at 11:24 am

    Looks like a great wod. I’ll be at the six o clock

  • July 16, 2010 at 12:32 pm

    Tabata takes 4 minutes.

  • July 16, 2010 at 5:52 pm

    good to be back on some type of schedule. Love the Roosters. Lori-so fun seeing you….look forward to more mornings!!!!

  • July 16, 2010 at 7:12 pm

    140 on the tabata
    11:10 with 125#

    I am hoping I will cool down by the time I go to bed.

  • July 17, 2010 at 5:47 am

    126 tabata 75lb
    10:22 time, probably could have stepped it up on the 800 m.

Comments are closed.