[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Saturday Open Gym will be moved to 12:30PM-2:00PM. The Gym floor will be occupied from 11:00PM – 12:30PM. No change to class hours. [/creativ_alertbox]

Skill

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

AMRAP in 20 Minutes
5 Pull-ups
10 Overhead walking lunge steps 45/35 lb
15 Box Jumps 24/20″

Workout notes: Today we have a longer workout with three movements. The total number of pull-ups in each round is low but the volume will accumulate in twenty minutes so moderate your effort and make sure you don’t tear. If you do feel your grip starting to fail don’t be afraid to scale to a jumping pull-up or ring rows. We’ll use a plate for our lunges so choose a weight you know you can keep locked out overhead with the shoulders and elbows stacked and in a good position.  Keep your torso upright throughout the entire range of motion.  If your shoulder mobility doesn’t allow for a good position overhead, scale the lunges by holding the plate at your chest or perform bodyweight lunges instead. Be careful with those first few box jumps, they will be a challenge after the lunges!