WOD - Monday 2021-01-25

OVERVIEW

Today’s WOD is a task based tabata. That means we’ll be pushing to hit a predetermined number of total reps within a tabata style (20s/10s work/rest) format. 300 reps in total between pull-ups, push-ups, sit-ups, and squats. The goal here is to maximize your output within each 20 second work interval, accumulating 300 total reps as quickly as possible. There is no specific breakdown needed between each movement, so make sure to take advantage of movemements you are strong in, and use this as an opportunity to challenge yourself on movements that are more taxing (lots of push-up and pull-up goals on the board, wink wink).


WARMUP

Mobility

  • Spidermans x 5 each

  • Banded lat stretch

Activation

5 Rounds

  • 30 Jumping jacks

  • 10 Ring rows

  • 5 Yogi push-ups

  • 25’ Walking lunges

  • 10 L-sit taps per leg

WOD

Task Tabata

300 reps for time, following the pattern:

20 seconds of pull-ups (strict)

10 seconds of rest

20 seconds of push-ups

10 seconds of rest

20 seconds of sit-ups

10 seconds of rest

20 seconds of squats

10 seconds of rest


COOL DOWN

Foam roll quads

Foam roll lats

Pec mash