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February 27, 2017

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Don’t forget to post your scores to your games profile before 5pm tonight!
There are NO exceptions for late score submissions!
If you still need to get 17.1 done you can do so during 8-9:30 or 10:30-12 Open Gym. [/creativ_alertbox]

Skill

Tabata Toes to Bar

Rest 1 Minute

Tabata Plank Hold

We’ve got two skills on the menu today for our Tabata interval.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  The Plank hold is pretty straight forward. You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 20 seconds every round.  The Toes to Bar skill is tricky.  Practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Keep your sets small so that you are able to repeat close to the same set sizes every round of the Tabata.  If you are unable to get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar.

WOD 

AMRAP in 10 Minutes

Deficit Plate Push-Ups 45/25lb*
*EMOM 12 Jumping Lunges

Workout Notes: For this workout you will setup 2 plates to place your hands on and perform deficit push-ups with ONLY if you can perform push-ups on the floor with a perfect plank. If you can’t do that quite yet you will not benefit by adding the deficit. You can always scale down to perfect push-ups or drop to your knees and maintain the same movement standards. If you are working from your knees and can keep your push-ups strict while adding a plate feel free to give it a try! You will start the top of every minute, including the first minute, with 12 jumping lunges.  The jumping lunges are meant to be explosive so attempt to explode from the bottom position of your lunge and land on the alternate setup.  You are not jumping for height but rather you are jumping into the opposition position for SPEED. They take some balance and skill so if you’re having trouble just slow down and work on the mechanics! As soon as you finish up your 12 jumping lunge reps you are free to start working on getting as many push-ups done until the start of the next minute.  Your score for this workout will be your total push-ups.

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