Packed my backpack with a bunch of books and headed out to UBC so that you could enjoy a bit of visual diversity in my demo WOD videos.  The longhouse totem poles seemed an appropriate back drop for this quick Tabata WOD.  I only hit myself in the head twice with the back swings (personal best).  The weighted sit ups felt good and the burpees were lovely on the springy grass with a fresh breeze off the water to keep me cool throughout the 16 minute WOD.

Afterwards I finished up with some gymnastics skill practice.  The outdoor WODs are much more conducive to tumbling practice than the hard gym floor so I am able to squeeze in about 3 tumbling sessions per week without my body feeling beat up.  I accumulate some bruises and scrapes due to stones and twigs stabbing into me occasionally but generally, the soft, springy turf is a very favourable training environment.

I realized that we’ve grown comfortable with Almond Park but that it makes our demo videos a bit monotonous and you, our poor home-bound viewers, deserve a change of scenery!  Especially since Vancouver’s West Side offers up so many postcard-worthy venues.  In coming WODs we’ll try to mix it up a bit more because we’re committed to keeping you entertained.

Warm up
10/10 TGU ( first 4 no weight)
20 frog jumps
20 bear crawl steps

Tech
KB swings
Weighted sit ups
Burpees

WOD
Tabata burpees
Tabata weighted sit ups
Tabata KB Swings
Tabata burpees

Notes:
There is no rest between Tabatas
Try to tie or get more reps in your second burpee Tabata
Score= total reps and post break down in your notes