Tabata Core (:20/:10) 8 mins/4 rds
Hollow hold
Arch hold
WB Russian Twists
Rest
Partner Wod
5,000m Ski for time
Alternate Every 500m
Partner 1 skis while Partner 2 does:
15 Wall Ball Sit Ups 20/14
100 SA OH Carry (50e arm)
Rests remaining time
Scaling the Metcon:
Program Notes: Consider a full rest day if you’re feeling beat up from mon-wed. Thursdays were coninuing with some core work
and longer duration machine work. Tabata is a short but effective way to accrue volume quickly on our foundational gymn positions, push
to work for the entire time. You and your partner will be working at the same time on different elements during your conditioning today
Weve progressed in volume on our Skierg, keep up your split times from the past few weeks!
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: Crush grip hollow rocks, GHD back ext.
Intermediate:
Scaled: Keep ski efforts under 2 1/2 mins
Beginner: Keep ski efforts under 2 1/2 mins
Longevity:*** if needed, kipping, risk vs. reward moves