S/S/S:

Tabata Core work:

8 Rounds of 20 sec work and 10 sec rest for:

Plank (on forearms)

Hollow Hold

The goal is to not break during any of the 20 second sections.  Keep the core tight!

For planks(Video courtesy of Texas Health Resources)

https://www.youtube.com/watch?v=yCbfAwklXKs

For Hollow Hold (Video courtesy of Spartan Race)

WOD:

With a Running Clock, Complete:

42-30-18:

Pull Ups

Push Ups

Immediately into…

3 Rounds:

25 GHD Sit Ups

25 Air Squats

Immediately into…

15-9-6:

HSPUs

Box Jumps (30/24)

 

Today is meant to push your bodyweight control game up a notch!  Three mini WODS in a row with no rest between!

 

Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKris Roe

Push Ups -> off bench

GHD Sit Ups -> Ab mat sit ups

Air Squats -> to depth

HSPUs -> Pike Push Ups

Box height -> 24/20 -> 20/16 -> As needed

 

Cool Down:

Cobra pose – 2 Min

 

Childs Pose – 2 min