WOD - Mi 13.10.21

WARM UP + CORE

2 rounds, 1 min per station, of:

Ab Wheel Roll Out

Russian Twist, 16/12kg

Dragon Fly

Mountain Climbers

Lemon Squeezer

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

STRENGTH CONDITIONING

15-12-9-6-3 reps, for time of:

Unbroken One Arm Kettlebell Snatch, 32/24kg

*Perform 15 on one arm, then switch to the other arm.

*Then perform 12 on one arm, then switch to the other arm, and so on and so forth.

*Must set the KB down after sets on each arm.

TABATA CONDITIONING

Tabata Assault Bike Calorie

Rest 1 min

Tabata Dumbbell Renegade Row, pick load

Rest 1 min

Tabata Box Jump, 60/50cm

Rest 1 min

Tabata Dumbbell/Kettlebell Front Squat, pick load

Rest 1 min

*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

*Tabata score is the total reps performed in all of the intervals.

COOL DOWN

For quality:

Sphinx Pose, 1 min

Child's Pose, 1 min

Chest-to-Floor Stretch, 2 mins