WOD : 11/8/2017

Wednesday

CrossFit

Tabata back squats, 95/65 lbs
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. 



Strength

A1-  Broad Jumps (2 leg take off) 
10 total attempts for max effort

B1 - Deadlift (conventional stance) 
5 x 80%
3 x 85% 
1+ x 90% (max effort reps today)

C1 - Pause Front Squats
4 sets of 3 reps (pause only on 1st rep.) 
(RPE of 6-7 for these, that means that on a scale of 1-10 with 10 being a max effort and 1 being the easiest possible weight!) 

D1 - Single Leg RDL (use a barbell) 
3 x 15 reps
D2 - Single Leg Calf Raise
3 x 20 reps at tempo 21x0 

E1 - Side planks
4 sets of 30 seconds