Fri, May 22 WOD

4 Rounds of 3 Min AMRAP

Start Each Round With 400m Run

With Remaining Time Complete As Many Reps As Possible Of:

Round 1: Body Weight Squat

Round 2: KB Swing (53/35)

Round 3: Burpee

Round 4: Dead Lift (135/95)

Rest 2 Minutes Between Rounds

**** Ex: Round 1-Start your 3 Minutes with a 400m Run. With the remaining time complete as many body weight squats as possible. At 3 Minutes Rest 2 Minutes. Round 2-Start your 3 minutes with a 400m Run. With the remaining time complete as many KB Swings as possible. At 3 minutes rest 2 Minutes. Continue as such for the 3rd and 4th round. ****

Use Map My Run to Find Your 400m Run


Warm Up:

A) 3 Rounds 

10 Step Monster Walk (Froward, Backward, Side to Side)

10 Hip Circle Squats

30 Second Jog Out 30 Second Jog Back 

10 Scorpions (Stomach and Back)

10 Leg Swings (Front and Back, Side to Side)

1o Arm Circles (Forward, Backward, Side to Side) 

B) 2 Rounds

6 Bodyweight Squat

8 KB Swing

6 Dead Lift (Finding Weight) 

3 Burpee 

 

 

 

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