- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up
Group Warm-Up:
- Handstand Holds
Group Warm-Up:
- Handstand Holds
Strength:
- 10 Minute Ascending EMOM - Box Jump & Kettlebell Swing
For example, first minute, do 1 box jump & 1 KBS, 2nd minute do 2 BJ's & 2 KBS, etc...
For example, first minute, do 1 box jump & 1 KBS, 2nd minute do 2 BJ's & 2 KBS, etc...
Conditioning:
AMRAP in 10 minutes of:
3 Pull-Ups
6 Push-Ups
9 Squats
3 Pull-Ups
6 Push-Ups
9 Squats
Post workout results to comments.
EMOM - Completed all rounds (20", 44# KBS)
ReplyDelete10 MIN AMRAP
3 pullups (purple band)
6 pushups
9 squats
12 rounds + 9 reps
Jessica
ReplyDeleteWOD
9 rounds + pull ups+ push-ups purple band
EMOM Completed all rounds 11in weights(first time to jump) KBS 26(shoulder still sore)
ReplyDelete10 Min AMRAP 3 Ring rows, 6 pushups, 9 squats 5 or 6 rounds not sure 2 ring rows.
about half of what Ashley but she is half my age so that is okay. I kept moving.
completed 9 total rounds, plus 10 box jumps and 7 KBS #35
ReplyDeleteWOD
11 completed rounds