Row 1000 Meters
50 Thrusters #45
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Score is for lowest rep round/ Mile time
“Fight Gone Bad”
Three rounds of:
Wall-ball #20/12 10 ft target (Reps)
Sumo deadlift high-pull, #75/55 (Reps)
Box Jump 20? box (Reps)
Push-press #75/55 (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Deadlifts M#225/ W#155 (Big Dawgs M# 275/ W#185)
(10 Minute Time Cap)
Part A: Strength
10x3 Max Front Squat
On the minute to a max.
Part B: WOD
7 Rounds for Time:
100’ Walk with M#135/W#95 Overhead
100’ Broad Jumps
(20 Minute Cap)
This part will be conducted outside
In 20 minutes or less complete
4 rounds of
400 M Run
50 Air Squats
with remaining time complete
Max Rep Double Unders
Score= Time to completion/ D.U. Reps