8/23 WOD: Badgering Tabata


8/23 WOD: Badgering Tabata

Watch Chad C&J. His form is spot-on. Notice the hips and shoulders rising at the same time?!?! Now watch Kendrick Farris snatch. Notice how the arms do NOT bend until full extension. These guys are both great weightlifters in USA Weightlifting. Watch out next year for GOLD metals!

Individual Warm-up: Strict ring hold, Knee to chest hold, L-sit,

Warm-Up: Badger WU Part 2: Team 1000 row. Part 3: 20-shoulder press, 15-push press, 10-push jerks w/bar.

Strength: Shoulder Press find new 1 rep max.


Tabata Row
Rest 1 minute
Tabata Thrusters (65/35#) L2: 45/15
Rest 1 minute
Tabata KB Swing (Russian swing) (55/35#) L2: 35/15
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

E.G., 10, 22, 9, 15, 15 = 71

Recovery: Banded hamstring,  calf stretches.