Thursday 9 January, 2014

By 01/08/2014 wod

All Levels

1a) 3 x 10 Handstand Push-up
1b) 3 x 30 Hollow Rock
2a) 3 x :30 second L-Sit
2b) 3 x :30 second Arch hold

Conditioning

8 rounds of 20 seconds on, 10 seconds off, alternating of:
Shoulder Touch
Sit-up

-then-

8 rounds of 30 seconds on, 10 seconds off, alternating of:
Burpee
Kettlebell Swing

*For this tabata protocal you will do one round of shoulder touches then one round of sit-ups until you complete 8 total rounds. You will then go into the next tabata with one round of burpees then one round of kettlebell swings until you complete 8 total rounds. Score is total number of reps completed.

Our Partners

  • crossfitjournal
  • tough
  • tough