Skill WOD: Ring push up support.
For our skill work we will be improving shoulder strength, core stability etc., by using the rings and learning push ups, jack knife push ups, one arm jack knifes or flyes, one leg, etc. All exercises move the needs to stabilize your body to different areas of your torso and shoulder girdle, thus improving your fitness.
Metcon: "Tabata This"
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the:
Pull-ups (sub jumping pullups or bands)
Sumo Deadlift High Pull (45/ 35 lbs) /or Row (score calories)
With a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
A total score of 53 is determined by adding up the lowest number of reps in any set of each exercise.
4 pull up
6 push up
13 sit up
This score is a 53.
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