Tuesday, 13 September 2011

WOD 14-9-2011

A) Dynamic warm up

B) In pairs
2 min AMRAP ( total reps)
KB swings 24/16kg
Med ball slams 9/4kg
Alternate between the exercises every 30 secs
Rest 2 mins and repeat.

C)In pairs
2 min AMRAP (total reps)
Medball clean into wallball
Boxjump 24/20"
Alternate between the exercises every 30 secs

D) 3 rounds
12 ball slam burpees
Rest 1 min between rounds.

Ball slam burpees - perform a ball slam, catch it on the rebound, put the ball on floor then burpee, pick the ball up and repeat.

Finisher - For time :
75 knees to elbow

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