Tuesday - "Tabata Mash-up (Bench/Sit-up)"

We're going to take it a little easy today so we'll be fresh for tomorrow's workout. We're going to take on the "Crossfit Des Peres Manmaker Challenge" tomorrow, so we're picking a workout that shouldn't be too hard to recover from. Here's today's WOD:

1 Round
8 Alternating tabata intervals each of:
135lb Bench Press
Sit-ups

Tabata interval - 20 seconds work, followed by 10 seconds rest.

Scoring: Traditional scoring for Tabata intervals is lowest number of reps in any given interval per exercise = your overall tabata score for the round. Potential results would look like this:

Bench: 12,11,10,10,8,8,6,10 Tabata Score: 8
Sit-up: 12,11,11,10,10,11,10,12 Tabata Score: 10


In this case, we're doing a Mash-up, which is alternating between the two exercises. We'll do 20 seconds work on bench, 10 seconds rest, 20 seconds work with sit-ups, 10 seconds rest, 20 seconds work on bench, etc. until eight intervals of each exercise have been completed, for a total of 16 intervals.

Mash-up scoring is typically done by adding the total overall number of reps, so in the above case, the total Mash-up score for the round would be 162.


Results:

Seth beat the crap out of me on this one. Here's the scores:


After we were both done, we did a pull-up challenge, which is as follows:

Do 1 pull-up in 1 minute. In the next minute, do 2 pull-ups. In the next, do 3. Continue in this fashion until you fail to reach the prescribed number of pull-ups for the given minute.

We were only able to get to 11 minutes. Having only one decent pull-up bar at our disposal makes this a hard one to work out, logistically.