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OUR BLOG

Mon.8.11.14

By CoachBo | In WOD | on August 10, 2014

Warmup: ROM drills, 30 sec jumping jacks, 30 sec high knees, 30 sec butt kicks, 10 squats, 200 m run

WOD:  2 Rounds – Tabata (8 intervals of 20 sec work then 10 sec rest) + Run

Bottom to Bottom Tabata Squats + 800m run.  Set a running clock. Start the squats in the BOTTOM position.  Squat for :20, then rest :10. Hold your 10 sec rest time in the BOTTOM position!  You will squat as many times as possible within the :20 for 8 intervals.  On your last rep, head right out for your run.  Rinse and REPEAT.

Cooldown:  100 Leg Levers

Roll – focus on IT Band, PSOAS and hamstrings.  Pigeon stretch.  Frog stretch.

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