Skill

Tabata L-Seat

Today’s skill work has us performing a difficult core strengthening movement.  We will do a full round of Tabata holding 20 seconds of an L-Seat in every round.  For the L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  For most athletes this will be EXTREMELY challenging. Do not scale up unless you know you can hold that position for the entire 8 rounds.  For athletes that are certain they can hold the seated position for the entire tabata you can attempt scaling up to parallettes, L-hang or ring support.

WOD

AMRAP in 20 Minutes
400M Run
20 Kettlebell Swings 32/24 kg
40 Sit-Ups

Workout notes: Today’s workout sits in a longer time domain. Because this is a longer AMRAP and the rep count isn’t terribly high, today would be a great opportunity to bump up your kettelbell weight if you’ve been thinking about moving up.  As always make sure you are able to swing your kettlebell safely and with good form under fatigue.  Set your pace from the start rather than going out fast and try to remain consistent through the full 20 minutes.  It won’t be terribly hot today, but don’t be afraid to stop for a quick water break if you’re feeling the heat.