Home/WODs/201105
No Ads (Upgrade)

“201105”

Main Site Daily WOD

605 13
  • For Total Reps in 24 minutes
  • Tabata Back Squats (95/65 lb)
  • Rest 1 minute
  • Tabata L-Sit
  • Rest 1 minute
  • Tabata Ring Rows
  • Rest 1 minute
  • Tabata Handstand Hold
  • Rest 1 minute
  • Tabata Row

On a 24-minute clock, perform five  Tabatas with 1-minute rest in between. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.

Score is the total reps, seconds, and calories for each movement.

Scaling Options

Reduce the load on the Back Squat to allow you to keep moving for the full 20 seconds. For the L-Sit, find a variation with which you can perform at least a 20-second hold. For the Ring Rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.

Intermediate
Tabata Back Squats (45/65 lb)
Rest 1 minute
Tabata L-Sit
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata Handstand Hold Against Wall
Rest 1 minute
Tabata Row

Beginner
Tabata Air Squats
Rest 1 minute
Tabata Knee Tuck on Parallettes
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata Pike Hold
Rest 1 minute
Tabata Row


No Ads (Upgrade)
No Ads (Upgrade)
No Ads (Upgrade)
No Ads (Upgrade)
WODwell