168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Monday 1-19-15

January 18, 2015

IMG_2197

Mase in the beginning.

W.O.D.

Bench Press

3-3-3-3-3

Followed By

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Advanced Training

“5-10”

5 Bent Over Row

15 Band Pull Aparts

15 Tricep Press Downs

6/15/15

7/15/15

8/15/15

9/15/15

10/15/15

Dr.-Martin-Luther-King-Tribute-www.covvha.net_1

About the Author
  1. Sarah S Reply

    Great pic Mase!…great quote.
    70# x 3
    4,12,3,5,10

  2. Heidi Lacava Reply

    A. 85#X3
    B. 43 purple band
    If anyone is interested in voting our favorite gym #1 go to
    ballot.wickedlocalfavorites.com
    readers choice award vote under local services health club/yoga studio

  3. jonathan miles Reply

    A) 225 for 3

    B) 50 rx

  4. Terry Reply

    A) 110#
    B) 47 RX

  5. Kelly Cook Reply

    A) 110×3. My previous 1 rep max was 105, so I was pumped for this PR!
    B) 39 with blue and red bands.

  6. Josh Reply

    A. 235#
    B. 51; that was a burner!

  7. Christina Sotiros Reply

    A. 90×3
    B. 33 red and purple bands

  8. Sarah Lee Reply

    95x 3, 100×2.
    39. Way down from my record but I kept losing it at the end.

    Congrats Kelly!!!! That’s amaxibg!
    Congrars to Mason also! Huge PRs ladies!

  9. Allan Reply

    A. 275#x3
    B. 57 Rx This wod exposed my sit up weakness big time!!
    C. Done. Climbed to 175#

  10. Tunay Reply

    A: 60 3x
    B: 34 r/b bands purple for last 3 rounds

  11. Jennifer Reply

    Yay, more squats!
    A. 90×3
    B. 37

  12. Mase Reply

    A. 100#x3 big pr for me. Finally hit the three digits
    B. 34 with ghd situps
    C. done
    Thanks Sarah, nice work everyone. A burner for sure.

  13. Traci Reply

    85×3 –

    51 rx

    nice work on the prs everyone!

  14. Kristin P Reply

    85×3 95×2. 41rx
    Nice job on the PRs ladies! Was so nice getting to Wod with my 4:30 peeps 🙂

  15. Kevin Mikolazyk Reply

    190 x 3, 43 RX

  16. Ann workman Reply

    75×3. 80×2.
    38 RX but maybe not all those squats were reps. Right Chris?

  17. Mark Reply

    Thanks Heidi! Hope everyone votes!
    245×3 I thing thats a 3rm pr, 52 on TSE not a pr but one heck of a WOD!
    Great job everyone!

  18. Meghan Reply

    100 x2 Couldn’t get that 3rd one up.
    38 blue & red band.
    Nice work Kelly, that was impressive!!

  19. Ann workman Reply

    Oh not RX. Red band for pull ups.

  20. JoJo Reply

    65#
    32

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