Mobility
Warm-up
10 Alternating Knee Hugs
10 Alternating Quad Stretches
10 Air Squats
10 meters Duck Walking
10 seconds Butt Kicks (50% Effort)
10 seconds High Knees (50% Effort)
10 seconds Butt Kicks (75% Effort)
10 seconds High Knees (75% Effort)
10 seconds Butt Kicks (100% Effort)
10 seconds High Knees (100% Effort)
Skills / Strength
Box Jump Efficiency with Matt Chan – This is a must watch for today’s WOD of 100 Box Jumps.
WOD
For Time
50 Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″)
Equipment Substitution: Tuck Jumps
21 Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 25lb)
Fitness Level Substitution: Russian Kettlebell Swings
21 Burpees
21 Wallball Shots (Men: 20lb to 10 foot target / Women: 16lb to 10 foot target / Beginner: 10lb to an 8 foot target)
Equipment Substitution: Thrusters (Men: 45lb / Women: 30lb / Beginner: 15lb)
Fitness Level Substitution: Push Presses
15 Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 25lb)
15 Burpees
15 Wallball Shots (Men: 20lb to 10 foot target / Women: 16lb to 10 foot target / Beginner: 10lb to an 8 foot target)
9 Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 25lb)
9 Burpees
9 Wallball Shots (Men: 20lb to 10 foot target / Women: 16lb to 10 foot target / Beginner: 10lb to an 8 foot target)
50 Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″)
Perform 50 Box Jumps. Then move into three rounds of kettlebell swings, burpees, and wallball shots where the number of reps are 21 in the first round, 15 in the second, and 9 in the third. Then finish her off with 50 more Box Jumps. Do this as fast as you can. Post your time to comments.
Box Jump
Burpee
Kettlebell Swing
Wallball Shot
Cool-down
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