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WOD - Sa 09.10.21

New Cycle - Definition Week

This week is the first of a 8 Week circle.

In 8 Weeks we will test exactly this week again. Please note all results.

 

WORKOUT OF THE DAY


WARM UP 3 rounds of:

10 Air Squats

10 Push-ups

10 Sit-up - Standards

10 Back Extensions

10 Pull-ups

10 Dips

This is not a timed workout.

PARTNER WOD Complete as many rounds as possible in 40 mins of:

20 Wall Balls, 9 kg

20 Burpees

20 Toes-to-bars

20 Pistols (Alternating Legs)s

20 Box Jump (24 In.)s

20 Handstand Push-ups

20 Kettlebell Swings, 32 kg

20 Pull-ups

20 Weighted Walking Lunges, 32 kg

20 Ring Dips

20 Row Calories You go

20 Wall Balls then I go

20 Toes to bar usw...

COOL DOWN For quality:

Foam Roll, 4 mins

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