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March 23, 2017

Skill

Tabata Handstand Hold
Rest 1 Minute
Tabata Arch Hold

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest.  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.  For both the handstand and arch hold focus on a tight body position with glutes squeezed, legs together and arms locked out at shoulder width. For an added challenge hold a PVC pipe during each arch hold. You will do 8 rounds of each movement consecutively before moving on with 1 minute of rest between movements.

WOD

AMRAP in 15 Minutes
5-10-15-20-25…*
Front Squat 155/105
*400m Run after each set

Workout Notes: Today we have a couplet of running and front squats. With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up.  Choose a weight for your squat that allows you to complete the first round of squats unbroken.

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