WOD

WOD Thursday 7-23-20

Lifting:

E2MOM x 10 min

Floor Press x 3 reps

  • start at 55-60% and build

WOD:

Tabata Push-up

Tabata Bent BB Rows

Tabata PVC Sit Ups

Tabata Jumping Alternating Lunge

**The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

**Tabata score is the total reps performed in all of the intervals.

SUBS:

pvc sit up= regular sit up

jumping lunges= air squat or no jump reverse lunges

Optional Skill Work:

accumulate 2 min dead hang hold

5 sets:

5 strict hspu

OR Tripod HSPU or Box HSPU

*advanced= deficit OR feet elevated tri pod