 | WOD Blog |  |
Wed, Nov 10 |
111021 Workout
Cardio,Strength: Time
Workout
WARM-UP
AMRAP x 7 MINUTES
100m run
:45 Plank
8 Scap Pull-Ups*
8 Up-Downs*
:30 Rest
*Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up)
Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees
Then prep with Line Drills (25’ each movement)...
Knees to Chest
Heels to Butt
Toe Walk
Heel Walk
High Knees
Butt Kickers
Karaokes (Down and Back)
WORKOUT
5 ROUNDS FOR TIME
400m Run
21 Sit-Ups*
15 Pull-Ups
9 Burpees
*GHD Optional
(Score is Time)
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