Skill

Two cycles of  tabata alternating between

pull-ups
double unders

Our skill work today focuses on two bodyweight movements. You’ll have eight opportunities for each movement which is a total of sixteen rounds.  The tabata interval is twenty seconds of work and ten seconds of rest in each round.  For most of us that will mean one set of pull-ups in each round. If you are new to kipping pull-ups use this opportunity to practice your kipping swing by linking together repetitions in one to two sets during your work interval. If you are proficient at double unders try working for the entire twenty seconds without breaking.

WOD

AMRAP in 15 Minutes
10 Push ups
15 box jumps 24/20″
20 alternating lunge steps

Workout notes

Today’s workout of the day is a time priority triplet with three bodyweight movements.  The push-up is one of those movements that takes years to master. Scale to a standard you can maintain for the entire workout without having to progressively adjust your difficulty level.  Most of us will hit a wall at some point and additional rest will be necessary.  Box jumps can be scaled by height.  We’re looking for a box height that allows you to perform explosive repetitions while landing in a partial squat at the top of the box.  Alternating lunge steps are essentially a unilateral leg movement that requires a good deal of strength and mobility to perform. Keep your torso upright and do your best not to drop your chest or let your hips shoot up in order to make the movement easier.