WOD - 3 October 2014 METCON: AMRAP utilizing Tabata intervals - TopicsExpress

WOD - 3 October 2014 METCON: AMRAP utilizing Tabata intervals of 20 seconds work/10 seconds rest... 8 intervals pullups 8 intervals burpees 8 intervals handstand pushups No rest between exercises. Post total overall reps. WU: 3-5 minutes moderate aerobic work (any mix of run, row, jump rope, stairclimb). ROM drills. Utilize 3-5 minutes to warmup to the programmed movements, cool down 2-4 minutes then complete MetCon. SUBSTITUTIONS: Jumping kip or band-assist pullup. Box-assist handstand pushup. SKILL: Utilize remainder of hour to work on the one or two movements you suck at most. _______________________________________________________ ALT METCON: Same as posted above.

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