Skill

Tabata Push-ups *
* Hollow hold during rest period

Tabata Plank hold *
* Arch hold during rest period

Tabata Squats *
* Squat hold during rest period

1 Minute rest between Tabatas

For our skill work we will use the Tabata timer which is eight rounds of twenty seconds on and ten seconds off.  We have three separate Tabatas and we’ll rest for a minute between them.  We’re going to mix it up a little bit today and add some work during the ten second rest periods.  For each Tabata complete as much work as possible during the twenty second intervals and hold a static position during the ten second “rest” periods.

WOD

for time

75 Wall ball shots 20/14 lb 10/9 ‘
1000M run
75 Wall ball shots 20/14 lb 10/9 ‘

Workout notes

Today’s workout comes in the format of a chipper.  Your score will be the total time it takes for you to complete all one-hundred and fifty wall ball shots along with a one-thousand meter run.  We have two large sets of wall ball shots starting and finishing the workout.  Use a target height and medicine ball weight that allows you to start at the wall ball station by knocking out a large amount in one set then chip away with smaller sets.  Both the wall ball amount and the run distance can be scaled if needed.