It has been a while since our last all-Tabata interval WOD and the session programmed today is similar to an actual CrossFit Benchmark WOD that we have run many times before. Most Tabata WODs are 4-5 movements- and at CrossFit Malibu we often give you at least one weighted activity- like a DB goblet squat, something heavy like a power clean- and today it is a KB swing. We will rest after each 4 minute bout- as much as a time to write down your score and transition to the next movement as it is for a “rest”.

In each of the 8, 20-second chances you have at each movement- strive for as many reps as you can get. Once you see that you will fall off- choose a number you can do to maintain your output over time. And yes… totally remember that we did that pushing session last Friday! 😉 Today is a chance to redeem yourself for your push up struggle in JT

20 seconds work/10 seconds rest for 8 sets of each movement:
-KB swings USA 24/18kg
-Walking lunges
-Hand release push ups
-Strict, butterfly abmat sit ups
-Calorie Bike
*1 minute rest/transition between each movements
**preserve movement order unless it will cause bottleneck on the bike
Score is TOTAL number of reps completed
List reps per movement in notes