Saturday Morning WOD. You will need a weighted object such as a backpack, dumbbells, sandbag, gallon of water or whatever it is you have access to. Send me your pics and videos so I can use them to help motivate others through your dedication and hard work. Lots of Love to you guys for sticking in there with me during this unknown experience we are all going through! Coach KJ
Buy In: Run 1/4 Mile – 400 Meters
ROUND 1:
1 Burpee/10 Thrusters
3 Burpees/6 Thrusters
5 Burpees/5 Thrusters
6 Burpees/3 Thrusters
10 Burpees/1 Thruster (Use two dbs/ a weighted backpack or sandbag/ or if you have 1 weight do a single sided thruster) Just make due with what you have…it will still be a great workout!
ROUND 2: (3 Sets of 10 Reps of each)
Squat Jumps or Squats – Push Ups
Box Jumps or step ups – Overhead Weighted Lunges
Mountain Climbers – Dips
Round 3: (3 Sets of Each)
20 Sit Ups – 10 Russian Twists
1 Min Plank – 20 Bicycles
20 Supermans – 30 Sec Plank Each Side
Cash Out: Run or Walk 1/4 Mile – 400 Meters
Buy In: Run 1/4 Mile – 400 Meters
ROUND 1:
1 Burpee/10 Thrusters
3 Burpees/6 Thrusters
5 Burpees/5 Thrusters
6 Burpees/3 Thrusters
10 Burpees/1 Thruster (Use two dbs/ a weighted backpack or sandbag/ or if you have 1 weight do a single sided thruster) Just make due with what you have…it will still be a great workout!
ROUND 2: (3 Sets of 10 Reps of each)
Squat Jumps or Squats – Push Ups
Box Jumps or step ups – Overhead Weighted Lunges
Mountain Climbers – Dips
Round 3: (3 Sets of Each)
20 Sit Ups – 10 Russian Twists
1 Min Plank – 20 Bicycles
20 Supermans – 30 Sec Plank Each Side
Cash Out: Run or Walk 1/4 Mile – 400 Meters
Buy In: Run 1/4 Mile – 400 Meters
ROUND 1:
1 Burpee/10 Thrusters
3 Burpees/6 Thrusters
5 Burpees/5 Thrusters
6 Burpees/3 Thrusters
10 Burpees/1 Thruster (Use two dbs/ a weighted backpack or sandbag/ or if you have 1 weight do a single sided thruster) Just make due with what you have…it will still be a great workout!
ROUND 2: (3 Sets of 10 Reps of each)
Squat Jumps or Squats – Push Ups
Box Jumps or step ups – Overhead Weighted Lunges
Mountain Climbers – Dips
Round 3: (3 Sets of Each)
20 Sit Ups – 10 Russian Twists
1 Min Plank – 20 Bicycles
20 Supermans – 30 Sec Plank Each Side
Cash Out: Run or Walk 1/4 Mile – 400 Meters