November 1 2016
The new format begins today! Here is the link to the video explaining the process if you missed it from last night’s post:
A) Every 1 min for 8 mins: Squat Snatch
2 Squat Snatches, pick load
B) Every 1 min for 3 mins: Back Rack Barbell Lunge
6 Back Rack Barbell Lunges, pick load
TABATA STYLE – 30 on, 15 off
Tabata Overhead Squat, 95/65 lbs
Tabata Box Jump, 24/20 in
Tabata Row Calories
The Tabata interval is 30 secs of work followed
by 15 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
CRX: 95/65 lbs, 2-Foot Take Off for Box Jumps
FRX: 45/33 lbs, Step Ups accepted
Goals: 10 to 15 reps for OHS, 5-10 Reps each for Box Jumps and Row
Coaching: This Tabata-style workout is going to wreak certain havoc on your hip flexors as they will never get a break beyond the 15 second rests. Focus on pressing up and engaging your upper back muscles throughout the Overhead Squats while maximizing reps in the Box Jumps with force and the Row with big pulls. In some classes, 4 individuals will start the WOD while the others wait to begin as this sequence should be exactly honored. You’ll stay on the movement for all 8 intervals, then proceed to the next movement when you have completed it.