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February 12, 2016

Skill

Tabata Handstand Hold or Walk

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times. If you have good proficiency performing handstand holds you can attempt handstand walking.

WOD

3 Rounds for time
400M Run
30 Kettlebell Swings 24/16 kg
20 Box Jumps 24/20″

Workout notes: Today we have a 3 round conditioning triplet with some movements you should be familiar with.  We have a high volume of kettlebell swings total and you will want to be able to perform each round in at least 2-3 sets. If you were able to participate in the 100Kb swing workout last week and you performed the entire workout unbroken or in 2 sets then it’s probably time start using a bigger kettlebell. Go ahead and scale up for this workout!

 

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