Tuesday 5-2-17

Coach's thoughts on today:
This Tabata, or a slight variation on it has been done a few times at Karma, so some of you OGs might recognize remember it. I don't think it's been in here since Wodify. Maybe it deserves a name? It's pretty tough, so don't get sloppy. Slow is smooth, smooth is fast. We'll wrap up with a good RomWod to keep your back from getting too tight tomorrow.


  • Diesel / Amped Warm-up


20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


  • Form: Metcon (3 Rounds for reps)

Tabata RKBS
2min rest
Tabata Goblet squat
2min rest
Tabata KB Snatch (alt 20s)

  • C/I: Metcon (3 Rounds for reps)

Tabata Deadlift (135/95 -- 1.25BW)
2min rest
Tabata Hang Clean (95/65 -- .75BW)
2min rest
Tabata Power Snatch (45/35 -- .5BW)