The way of the Paladin

팔이랑 무릎다쳐서 운동 못하는중 ... 당분간 블로그 안해용.

For max reps at each station:

Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post reps completed for each exercise to comments.

Related:
• CrossFit WOD 180615 Tips With Rory McKernan
• Tabata With Erik Preston
• Read: Metabolic Conditioning

Scaling
Choose dumbbells that are light enough that you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.

Intermediate Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

Beginner Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells

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Rest Day

"Get sugary drinks out of hospitals," Salon.com.

Post thoughts to comments.

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오늘은 쉬는 날이지만 난 어제,그제 쉬어서 오늘 Go !

WOD #1

DB Grace - Sclaed

30 DB Clean & Jerk (20kg) 

Result 

9:03.90

WOD #2

7 Rounds of:
20 SDHP (20kg)
40 Sit-ups

Result 

28:19.82

Extra #1

5 Rounds of:

MAX reps Pull-ups 

2min rest

Result

12-8-7-6-6

Extra #2

AMRAP 15 min :

10 Archer push-ups

15 Curl bar rows (Curl bar + 40kg)

20 KB Wide squat

Result

4R

Note

Total time cap 1:20:00

Grace
30 clean and jerks for time

OR

Isabel
30 snatches for time

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post your choice of girls and time and load to comments.

Compare to 160403.

Related:
• CrossFit WOD 180613 Tips With Rory McKernan
• Emily Abbott Does Isabel

Scaling
Grace and Isabel are 2 of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time
OR
30 snatches for time

Men: 115 lb.
Women: 75 lb.

Beginner Option
30 clean and jerks for time
OR
30 snatches for time

Men: 75 lb.
Women: 55 lb.

7 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups

There is no rest between rounds.

Scroll for scaling options.
Post total number of sit-ups completed to comments.

Related:
• CrossFit WOD 180612 Tips With Rory McKernan
• Read: The Glute-Ham Developer Sit-Up

Scaling
The row portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the calories if needed. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
7 2-minute rounds of:
16-cal. row
Max rep GHD sit-ups, to parallel

There is no rest between rounds.

Beginner Option
5 2-minute rounds of:
12-cal. row
Max rep sit-ups

There is no rest between rounds.

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Scaled

7 2-minute rounds of:
20 Burpee
Max rep sit-ups

There is no rest between rounds.