NOTE: The Combat PT Tent is either closed or on holiday hours for Columbus Day, so today’s WOD can be done at the base track at the pull up bar area.

Warmup:

400M Jog

Spider-Man Lunge 30’

Inchworm 30’

10 Squat2Stand

10 Cobra to Down Dog

10 Thread the Needle

Then…

On Pull Up Bar – Perform 5 reps of : Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups

S/S/S:

EMOM 10:

Odd Min – :20-30 Hanging L-Sit

Even Min – :45 Plank

Video courtesy of CrossFit HQ.

Start of our de-load Week. We’ll take the first 10 minutes to get our core good an activated for today’s work. For L-Hang.

WOD:

“Tabata Something Else”

8 Rounds of :20 Work/:10 Rest on each movement:

-Pull Ups

-Push Ups

-Butterfly Sit Ups

-Air Squats

Do all 8 rounds of the first movement before moving to the next.

Video courtesy of P360.  Quick demo of the Butterfly Sit Up.

Aim to hit the same amount of reps each working 20-second block.

Scaling Options:

L-Sit -> L-Tuck (see video below, courtesy of Functional Bodybuilding)

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> off bench or fence

Sit Ups -> feet anchored

Air Squats -> to depth

Cool Down:

200M walk

Doorway Stretch – 1 Min per side