WOD1: This will be a 12 Min workout 1 Min Buy In 10 Minute AMRAP 1 Minute Cash out RX: 1 Minute to get as many American KB swings as you can 70/53. 10 Min AMRAP -ladder WallBall 20/14 to 10(both M/F) Burpee Box Jump 24/20 5/5,10/10,15/15,20/20,25/25, and so on. 1 Minute to get as many American KB swings as you can 79/53 *KB swings must come to full extension at the top with the bell pointing high. *AMRAP- 1 person working at a time. Reps can be broken however you choose to do so. Hip crease below knees and hit the target on WBs. Chest hits the floor and full extension with a pause on top of box. *this will come down to total reps completed including KB swings Scaled: 1 Minute to get as many KB swings as possible 53/35 10 Minute AMRAP-ladder WallBalls 14/10 to 10-9 Burpees 5/5,10/10,15/15,20/20,25/25,30/30, and so on 1 Minute to get as many KB swings as possible 53/35 *KB swings- KB must break the shoulder line *AMRAP- WallBalls hip crease below knee and hit target at top. Burpees chest must hit floor and must be at full extension at top of Burpee. Do not need to jump. *this will come down to total reps completed including KB swings
Posted on: Mon, 19 Jan 2015 02:15:39 +0000