WOD: “% Work, Tabata” -Wed 4.22.15

Skill: S2O: Week 5: (10, 8, 4, 2, 2) – 55, 75, 85, 90, 90%

WOD: Tabata


Sprints (there/back) = 1

Weighted Crunch (45/25)

OHL Step (45/25) 1 for 1

Rower/Bike (Calories) (extra people have to run)

-8 Rounds at One Exercise (20 sec work, 10 seconds rest for 8 rounds)

-1 Minute Rest in Between Exercises

-Record the total number of reps per exercise for the entire 8 rounds

-You will have 5 different scores at the end of the day


WOD: “Group Tabata Challenge” -Mon 2.9.15

Skill:  3RM – your choice


WOD: Tabata

In groups of 3 (or 2)


Calorie Row

Shoot Throughs

Wall Balls


Sprint on turf (or other side)

1 min rest between exercises


*8 rounds at an exercise before moving on. Work for 20sec rest for 10 seconds. Keep count for each exercise separately. 

*You are competing against your partners

*Report your score to the coach after every exercise 


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WOD: “Tabata” -Fri 12.19.14

Skill: Mobility (After Class)


WOD: Tabata

Part A: Keep a constant running total 

KBS (70/50)

Goblet Squat (70/50)


Part B: Keep a constant running total 

KB Press Left Arm (50/30)

KB Press Right Arm (50/30)

Sumo Squat


Part C: Keep a constant running total 


Med Ball Full Crunch

Med Ball Slam


*Each Part will have a separate score

*You will move from one exercise to the next when the buzzer sounds.

*You will end of performing each exercise 8 times.

*1 Min Rest in Between Parts




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