Friday’s WOD – January 29th

DAY FIVE/ FRIDAY

Mobility & Dynamics FIRST!

Trainers Standard

Warm-up:

Weightlifting Form::

CAT ONE:

Tabata kettlebell swings

Run 2 miles

Bottom-to-bottom Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.

CAT TWO:

Tabata kettlebell swings

Run 2 miles

Bottom-to-bottom Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.

CAT THREE:

Tabata kettlebell swings

Run 2 miles

Bottom-to-bottom tabata squats

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Complete the run under 20 minutes. For the tabata squats, remain in the bottom position for the rest intervals, and return back down immediately at the top of each rep. No resting at extension. Post total number of push-ups, time to complete the run, and total number of squats completed.

CAT FOUR:

Tabata kettlebell swings

Run 1 mile

Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Complete the run under 12 minutes. During the rest interval for the squats, remain at full extension (standing). Post total number of push-ups, time to complete the run, and total number of squats completed.