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February 21, 2018

SKILL

Tabata L-Seat

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body.

WOD

With a clock set for 21 minutes complete:

7 Minutes of
Wall ball shots 20/14 lb 10/9′

7 Minutes of
15 Double Unders
10 Kettlebell swings 32/24 kg

7 Minutes of
Burpees

 

Workout notes

Today’s workout is a fairly long one! You’ll complete three separate 7 minute AMRAPs with no rest between stations.  Your score will be your total number of repetitions completed across all three stations counting. The workout has two single element stations and one couplet. Pacing will be key for this workout! Starting with a max set of wall balls or sprinting a few burpees may not be a good idea considering the length of the workout and how long you will be on each station.  For busier class times we can start at any station and keep the same order.

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