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September 22, 2015

Skill

Tabata Push-Ups

1 Minute Rest

Tabata Pull-Ups

Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can during the push-up.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full range of motion is chest and thighs to the ground and back up. Do your best to hold the same form for every rep.  Tabata is scored by your lowest # in any round so it’s a good idea to pace yourself early on tabata intervals. The pull-up is scaleable as well. Perform ring rows or strict pull-ups if you are working on building strength or use this time to work on your kipping pull-up.

WOD

3 Rounds for time

400M Run
200M Uneven Farmer Carry
15 Burpee Box Jumps 24/20″

Workout notes: We have 3 movements in this workout that you will be able to work on. Don’t be afraid to push yourself on the run and box jump as the farmer carry will be fairly low in intensity and you will be able to recover your breathing a little bit during that time.  The farmer carry does not have a prescribed weight but you are encouraged to challenge yourself. If you are able to complete the entire 200M lap without rotating arms at the halfway point you may have gone too light. Either way, make sure that you distribute the work evenly across both arms.  During the burpee box jump make and effort to be explosive off of the ground rather than crawling up if possible.

 

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