Rock Bottom.

Take 15 minutes and find a heavy set of 2 touch-and-go snatches.  For advanced athletes these will be squat snatches.

Tabata “Bottom to Bottom” Squat

Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom.

 The turn around at the top is immediate-no pause.  The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.  Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension.  Also, the ten second rests don’t seem as short with this protocol!

Post snatch weight and time to comments.


Light as a feather!

Watch this WOD DEMO with Diso, Lara, and McCoy! (mov)(wmv)

Summer is winding down, but have no fear, this fall is looking to be just as event packed as ever!  With a cruise, birthday events, camping trips, marathon training, and nutrition challenge coming up (yes, we heard you, and it’s in the works), there are plenty of things to look forward to in the coming months.  If there’s something you’d like to do, sound off in the comments!  Parkour?  Mountain biking? Trampolining? (an Olympic sport! Who knew?)

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