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May 14, 2015

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will have modified hours for Memorial Day weekend May 22-24 as many of hour coaches will be heading down to Del Mar for the California Regional![/creativ_alertbox]

Skill

Tabata Squats
Active squat hold during rest period

The Tabata interval is 8 20 second periods followed by 10 seconds rest.  Complete as many body-weight squats as possible during each round but hold an active squat during each rest period. Keep your hip crease below parallel for the entire rest period if possible! Your score is your lowest number of squats during any round so work to hold the same number every round.

WOD

AMRAP in 20 Minutes
400M Run
25 Kettlebell Swings 24/16kg
100 Double Unders

Workout notes: We’ve had a variety of sprints so far this week and if you have participated in them you are surely hungry for a longer workout.  The time domain for this workout is longer and makes the work largely oxidative for most people so the best strategy is to work at a steady pace.  You can push each movement to the best of your ability but performing max sets or sprinting the 400 is not advised unless you can maintain that workload for a long time!

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