“TABATHA” WOD 9/23/22

“TABATHA” WOD 9/23/22

WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Through
10 Good Mornings 
10 Front Squats 
5 Inch Worms + Scorpions 
Then:
Mobility

WIN & FIT
LIFT:
Back Squat 
4 × 4 @ 65%
WOD:
“TABATHA”
Tabata Row for Max Cals
(Damper Settings set to 10/7)
*Score = Total Cals accumulated 
-2 Min. Rest-
EMOM 7
MIN. 0-4 =15 Wall Ball (20/14)
MIN. 5 = Max Effort Wall Ball
MIN. 6= Rest
MIN. 7= Max Effort Wall Ball
*Adjust reps in min. 0-4 to a number you can manage accordingly.
**Score = Tabata + Max Effort numbers.

AT HOME
LIFT:
6 Rounds (:30 On / :30 Off)
Wall Sit
WOD:
Tabata Burpee for Max Reps
*Score = Total Burpees accumulated 
-2 Min. Rest-
EMOM 7
MIN. 0-4 =15 Squat Jumps
MIN. 5 = Max Effort Squat Jumps
MIN. 6= Rest
MIN. 7= Max Effort Squat Jumps
*Adjust reps in min. 0-4 to a number you can manage accordingly.
**Score = Tabata + Max Effort numbers