Joe’s all done.

Another reminder of the S.P.E.A.R. Intro class to be held on Saturday after the noon WOD. I need  little clearing up myself. So far, I’ve learned, that if someone tries to punch you, grab their hand and start gnawing on it. Still up in the air regarding a kick.

Today’s Workout:

5 X 65% 1RM Shoulder Press

5 X 75% Shoulder Press

5 X 85% Shoulder Press

Try for a new 1RM Shoulder Press

In between reps, go fire a med ball as high as you can, 5X.


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”.

Post Tabata score for each exercise as Round Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71