01-10-12 WOD

Today we would like to take some time to get back to basics.   In class today we will concentrate on specific form reviews.  Your trainers are pleased with the progress you have made over the past few weeks.  We have noticed improved strength, coordination, endurance, and agility.  We have also noticed a slight decrease in proper form and sound lifting mechanics.  In an effort to emphasize safety first, we will be spending quality time with our classes reviewing mechanics.

FORM REVIEW:

KETTLE BELL SWING

FRONT SQUAT

KIPPING PULL UP

THEN. . . .

Tabata

Squats

Pull Ups

Sit Ups

Push Ups

(A tabata is 20 seconds of maximal effort of work, followed by 10 seconds of rest.  Repeat for a total of eight rounds.   i.e.  eight rounds of squats 20 sec on / 10 sec off,  eight rounds of pull ups 20sec on / 10 sec off, etc...)