Warm up:
Two rounds of:
5 Push-ups
5 Squats
5 Pull-ups
100m Run
200m Row

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

The score is the least number of reps for any of the eight intervals. For example, if on pull-ups, I get 8 reps on the first seven rounds, and the last round I get 3, my score on pull-ups would be 3. Add up your score for each set of reps to get a total score.

Compare to February 10. Post score to comments.


I saw these videos last week — they are flat out greatness and will change your life. If you struggle with pull-ups or want to be more efficient with them, listen to the MWOD geniuses of Carl Paoli and Kelly Starrett.

(PS Pay close attention when Carl talks about getting organized and externally rotating the shoudlers – look for the strong position on the bar vs. the weak position – it’s the exact same mechanics for putting weight overhead with a bar.)


Start ’em young!

Post thoughts to comments.

Tuesday WOD, July 17, 2012

2 thoughts on “Tuesday WOD, July 17, 2012

  • July 17, 2012 at 10:25 pm

    313 I think maybe more I lost count. Squard was a motivational powerhouse today! :). Tough WOD after mondays

  • July 18, 2012 at 5:01 pm

    386 – pullups were definitely my weakest

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