CrossFit Workout - Wednesday 02/03/10

Tabata deadlifts and burpees, alternating exercises for 16 rounds total - 8 minutes

20 seconds of work followed by 10 seconds of rest, x 16 (see below for full detail)

Post # of reps of each exercise to Comments, include Deadlift weight.

Deadlift weight, approximately 75% of your 1 rep max or 1.5 times your bodyweight
scale as needed, you should not be able to complete more than 5 or 6 reps of deadlifts in the first 20 seconds.  If you can, the weight is not heavy enough.

Warmup - 1500 meter row, deadlift 5-5-5-5-5 working up to your WOD weight
Cool down - trainer's choice

This is Double WOD Wednesday for the Affiliate Cup Team players, 2nd WOD is set for 7:15pm and the details will be on the board at 7:00pm, be there!

Details on today's alternating Tabata WOD

20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest

20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest

20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest

20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest

20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest

20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest

20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest

20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest

This workout lasts 8 minutes total.  Well, 7 minutes and 50 seconds to be exact.