Tabata 300

Jan 22nd, 2021

Category: Uncategorized

Tabata 300

Arthur

730 & Noon Pop Up Today.  Check our Class Schedule for all upcoming Pop Up and Zoom times.

Warm-up
2 Rounds
-40 KB/Plate Toe Taps (20 Each side)
-10 High Plank Hand off to on a Plate with a Push Up
-10 Plate Hang Snatch
-10 Seated Plate Cross Chop Low to High*
-10 Seated Single Arm Plate Pizza Press *

Mobility
Chest/Anterior Shoulder Barbell Mash

Strength
EMOM10
2 Push-press

WOD
300 Reps for Time, Following the Pattern:
20 seconds of Pull-Ups
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 Air Squats
10 seconds of Rest

After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed

*WOD Credit – Crossfit.com

At Home WOD
300 Reps for Time, Following the Pattern:
20 seconds of Odd Object Swings
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 Air Squats
10 seconds of Rest

After the round of squats, begin again at the top with the Swings. Keep a running total of reps and continue working until 300 reps are completed

Extra Work
3 Rounds
50’ HS Walk**
50’ Front Rack Lunge 95|65

Rest 1:1

3 Rounds
50’ HS Walk
30 Jumping Lunges

Rest 1:1
3 Rounds
50’ HS Walk
20 Pistols

*Sub 25ft or 3 Wall Climbs
** 16 Lunges if in place