Saturday WOD

So usually Saturday is a team workout but not so this week. See below. For the main wod, the group will be split in two, one group will do 4 intervals of tabata then during their rest, the other group will go, and so on through the three exercises. 2 minutes is lots of rest, so be sure to push the pace on the intervals!

Buy-in: 800m run
WOD: Halftime Tabata (4 cycles of 20s work, 10s rest of the following exercises for TOTAL REPS):

• Hang Squat Snatch (55/75)
• 2min break
• Plank get-ups
• 2min break
• Hopper squats (pvc)
• 2 min break
Cash-out: 800m cool-down run

*hopper squats are full squats into a tiny jump at the top with a pvc on the shoulders, full hip extension still in effect
*below rx on the snatch, scale to 35/55 (zone 3) and as needed below that
*plank get up start in plank position on the elbows and end with pushing up to fully extended arms. One time up and down is one rep.




More Posts

Summer Indulgence

Fresh local Strawberries are now available. These delicious little berries are rich in polyphenols which are known for their antioxidant, anti-inflammatory, and anti-aging benefits. Here

It’s a Fight Gone, Whatt?

Good… I hope! Wod tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box