Strength

Tabata Push-ups

Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can.  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.

WOD

AMRAP in 10 Minutes
Front Squats 185/125lbs
E2MOM 25 Sit-Ups

Workout notes:  You’ll begin the workout with 25 sit-ups and perform another set of  25 Sit-ups every two minutes thereafter.  You’ll have whatever time is remaining during each 2 minute interval to perform as many front squats as possible.  If your chosen weight is deep into the 70-80% range then the benchmark weight is most likely too heavy.  Either way you are looking for the same mechanical standards we are always talking about with front squats to determine if the weight is appropriate.  Your body will be positioned best at near vertical but more importantly your elbows should be up and pointing out through the entire range of motion.   The benchmark weight is “heavy” but it should still be well below your max such that you can perform a few reps every minute.  The suggestion is there to bump up what you might normally use in a metcon. Most folks will do best with 1 large set or at most a couple of small sets during their squat time.  Be sure not to choose a weight so heavy you are doing single squat cleans from the get go.