Tuesday - WOD 191 - Tabata Tuesday

"Tabata Tuesday"
The Tabata Protocol:
Supra-Aerobic Cardio
Never heard of the Tabata Protocol? Created by Izumi Tabata, the Tabata Protocol is simply the best supra-aerobic cardio workout every discovered.

"The rate of increase in V02max is one of the highest ever reported." - Izumi Tabata, Japan
"Fat burn is greater when exercise intensity is high." - Metabolism

With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine.

Tabata is broken up into 8 rounds, or 4 minutes total
Each round is 20 seconds of intense work, followed by 10 seconds of rest.

Warm up
Standard Warm up

Metcon:
Tabata 1 (empty bar)
-Muscle Snatch
- Deadlift
- High Pull
- Jumping back squat
- muscle snatch
- Deadlift
- high pull
- Jumping back squat

Tabata 2
Tabata Air Squats/Situps (alternating rounds)

Tabata 3 (75/55)
- Hang Snatch
- OH Squat
- Bar jump Over
- floor Sweepers
- hang Snatch
- OH Squat
- Bar jump over
- floor sweeper

*Each tabata series will be 4 minutes. There will be 2 minutes of rest between each series. The score is kept by taking count of each reps on each round

Overtime:
400 meter run - steady pace with no walking