9.14.16 Tabata!

Skill: Assault Bike - 6 Attempts at Max RPM (avg/top) Rest as needed

Tabata each Movement
20 Seconds Work / 10 Seconds Rest for 8 Rounds (4 Mins)
1 Min Rest between movements

Air Squats
Plank
Sit Ups
Bar Rows

This Friday 9/16 @ 9pm - Blue Water Seafood & Crab

Francisco - 221
Robert Mc. - 297
Jennifer Mc. - 188
Rose - 241
Abby - 229
AJ - 294
Lindsay Z. - 254
Grant - 303
Maira - 246
Sara - 328
Jake - 256
Eric Sr. - 274
Tom T. - 269
Wendy - 268
Tom S. - 261
Vanessa - 337
Chase H. - 315
Cody - 336
Marika - 282
Jeron - 241
Russyl - Mod
Brenda D. - Mod
Alvin - 221
Jason G. - 182
Tara - Mod
Quang - 220
Simon - 282
Trinh - 278
Ana - 272
Robert Mu. - 215
Jacque - 349
Melina - 297
Andres - Mod
Matt - Mod
Suma - 190
Gaylene - 257
Ariel - 221
Jose - 184
Joleen - 206
Analilia - 231
Rhyna - 294
Cindy - 288

Advanced Weightlifting
- Clean & Jerk
1C + 2J @ 70, 75%
1C + 1J @ 80, 85, 90, 85, 80%
1C + 2J @ 75, 70%

- Clean Pull
2x4@80%
2x3@90%
2x2@100%

- Overhead Squat Hold
5x10secs - Weight by Feel

Irish
Vanessa
AJ
Kristine
Carmen
Joobin
Lauren
Tony
Anthony A.
Ernie
Ram