WOD: Friday, 28 March 2014
The basic 4, before class
Monster Band Walk
Knee to Chest
Heel to Butt
High Knee Skips
High Knee Run
4 rounds of Suicide Sprints
Overhead Squats 3×5 @ 31×1
(Beginners: Front Squats 3×8 @ 31×1)
20 Mountain Climbers, 4 count
15 Jumping Jacks, 4 count
10 Body Builders, 8 count
10 Lunge Steps
Notice the tempo on the Squats (both). You begin with a 3 second decent, then you hold 1 seconds in the bottom position. The x tells you to get up as explosively as you can and at the top position you only rest 1 second before you start the next decent: 31×1
Mountain Climbers: Jump your foot all the way, parallel to your hand, not just half-assed!
Body Builders are 6 count Burpees with the addition of jumping your legs out and back in at the top of your push up.
Lunge Steps are done in place, alternating L&R.
If you think this is too easy, put a weight vest on for the whole WOD and do Jumping Lunges instead of Lunge Steps.
0600 – WOD
0915 – WOD
1800 – WOD
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