8 Cals Ski Erg
10 PVC Pass thrus
10 PVC around the worlds
10 PVC OHS
10 Over & backs
10 Thoracic High Fives
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Increase weight ea set
Video courtesy of Catalyst Athletics. Our Squat this cycle is focused on making you more comfortable at the bottom catch position for a Squat Snatch. Getting stronger and more efficient in the Overhead Squat will not only help you stabilize your catch position in the Snatch, by reinforcing a secure Overhead position, this will translate over into the shoulders having more strength in the end range of any OH pressing motion.
20 seconds work/10 seconds Rest x 4 Min – Rower
Rest 1 Min
20 seconds work/10 seconds Rest x 4 Min – Echo Bike
Rest 1 Min
20 seconds work/10 seconds Rest x 4 Min – Ski erg
Do all for Cals
Score = Total Cals
Video courtesy of Invictus Fitness.
Sure, on paper, working for 20 seconds at a time seems easy. But after a few rounds, you’ll understand why Tabata WODs are so effective. You will push your limits in these movements!