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February 28, 2018

Skill

2 Rounds of Tabata alternating between

V-ups
Arch hold

For this skill work we will double the normal Tabata interval so it will last a total of 8 minutes. You will have a total of 16 rounds working for 20 seconds on and 10 seconds off. On the odd rounds complete a straight set of V-Ups. If you have never tried V-ups before you will start laying on your back and simultaneously raise your straight legs and torso while reaching for your feet.  If you can’t reach your toes while remaining in a controlled position you can reach towards your knees to make the movement a little easier.  On the even rounds roll over and hold the arch position for as much of the 20 seconds as possible.  For an added challenge try hold a pvc pipe during your arch hold!

WOD

AMRAP in 15 Minutes
10 Kettlebell swing 32/24 kg
10 Medicine ball cleans 20/14 lb
10 Overhead walking lunge steps 45/35 lb plate

Workout notes

Today’s workout is a time priority triplet with three of our fundamental movements.  The rep range is low for each movement so the priority should be transitioning quickly and working at a sustainable pace.  It’s not a requirement during the workout but you should be able to easily knock out a set of ten kettlebell swings when fresh.  Medicine ball cleans are deceptive in how difficult they are because each rep is essentially two squats..  Make sure your movement is clean and consistent.  Aggressively open the hips and fully extend as you take the ball from the floor. The lunges are written as overhead style which has you holding a plate above the midline of your body.  If shoulder mobility is an issue consider  holding the plate or a dumbbell at your chest.  Another option is to ditch the weight entirely and practice the mechanics at bodyweight.

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