I've heard how sore you are, and how much you appreciate all the YOGA stretching this week. With that in mind, I found the PERFECT end of week WOD for us to groan through!!

TABATA YOGA

20 SECONDS WORK
10 SECONDS REST
8 ROUNDS

1.  Roll up Chair Pose
2.  Alternate Plank to Warrior 2
3.  Plank to Chair Pose
4.  Tricep Push Up to Side Plank with Leg Lift

10-9-8-7-6-5-4-3-2-1

Row for Calories

1-2-3-4-5-6-7-8-9-10

Deadlifts 

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For max reps:

BLUE TEAM:  Tabata BIKE calories

RED TEAM  Rest 

BLUE TEAM  Tabata SQUATS

RED TEAM  Rest 

BLUE TEAM  Tabata ROW calories 

RED TEAM  Rest 

BLUE TEAM DB Thrusters 

RED TEAM  Rest

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

6 min. Met-Con "EMOM"

10 DU's (40 singles)

5 Gate Swings

10 Lateral Jumps

4 rounds of:

1 minute of kettlebell swings

1 minute of sit-ups

1 minute of lunges

♀ 35-lb KB ♂ 50-lb KB

6 rounds for time of:

7 overhead squats

7 L pull-ups

7 knees-to-elbows

7 hang cleans

7 weighted hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 65-lb barbell, 15-lb plate for back extensions

♂ 95-lb barbell, 25-lb plate for back extensions

15-9-6-3

FRONT RACK WALKING LUNGE (ea. leg)
WB SIT UP TWISTS
DB PUSH UPS
WEIGHTED HIP BRIDGES

RUN 200M BEFORE EACH SET (TOTAL 800M)

"The Quick & The Dead"

For Time:
3-9-15-21-15-9-3
Deadlifts(205/145)
Box Jumps(24/20)