Skill

2 Rounds of Tabata alternating between

V-ups
Arch hold

For this skill work we will double the normal Tabata interval so it will last a total of 8 minutes. You will have a total of 16 rounds working for 20 seconds on and 10 seconds off. On the odd rounds complete a straight set of V-Ups. If you have never tried V-ups before you will start laying on your back and simultaneously raise your straight legs and torso while reaching for your feet.  If you can’t reach your toes while remaining in a controlled position you can reach towards your knees to make the movement a little easier.  On the even rounds roll over and hold the arch position for as much of the 20 seconds as possible.  For an added challenge try hold a pvc pipe during your arch hold!

WOD

“Helen”

3 rounds for time

400M Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Workout notes: This workout is a classic CrossFit.com benchmark workout.  One of our favorites and a great test of fitness. You’ll need to be quick on your feet, have good conditioning and have your pull-ups dialed in to move continuously through this workout. The total pull-up number might be small but they will be made very difficult with the preceding kettlebell swings.  If you don’t have pull-ups yet you can choose banded pull-ups, ring rows or jumping pull-ups as a scaling option.