Thursday's WOD - 11/9/2017


4x10 (5R/5L) - Cossack Squat w/ 4-5 sec pause in each squat


Back Squat

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**




Tabata This!

Tabata Cal Row

REST 1 min

Tabata Air Squat

REST 1 min

Tabata Pull-up / Seated Pull-up / Ring Row

REST 1 min

Tabata Push-up

REST 1 min

Tabata Sit-up

**Repeat from 09-17-2015 & 08-24-2014**

“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. Athlete A lowest rep score per round = 8, 21, 10, 14, 11 = 64 Total).

Accessory Work:

12 min AMRAP

50m Left arm OH KB carry @ 53/35

20 Hip extensions

50m Right arm OH KB carry

200m Run

*Record rounds and reps