Speed Up Santa

Dec 23rd, 2020

Category: Uncategorized

Speed Up Santa

Jen

Zoom Schedule Today 12pm & 5:30PM 

Live coached WODs on Zoom. Check our Class Schedule for all upcoming times. Click the link to join

 

Warm-up
In 90s complete
50 high knees
Then Amrap
Inchworms

30s rest

In 90s complete
50 mountain climbers Then AMRAP Scorpions
30s Rest

In 90s Complete
15 Burps
Then AMRAP Supermans

Strength 
E2MOM10*
1 Strict Press
3 Push Presses
5 Jerks

*If Using a Single Object, Perform Every Minute and Alternate Arms

WOD 
800m Run
50 Kettlebell Swings* 1.5|1
50 Sit-ups
600m Run
40 Kettlebell Swings
40 Sit-ups
400m Run
30 Kettlebell Swings
30 Sit-ups
200m Run
20 Kettlebell Swings
20 Sit-ups
100m Run
10 Kettlebell Swings
10 Sit-ups

*No KB – Use a DB or KB or Odd Object for Swings.

Run Subs
Row= 100m, 750m,500m, 250m,125m

Bike =50|40-40|32-30|24-20|16-10|8 Calories Assault
75|60-60|48-345|36-30|24-15| 12 Calories Schwinn

No Equipment
4-3-2-1min-:30s of Any of the Following
Jog Up and Down the Stairs, Jump Rope, Jumping Jacks, Shuttle Sprints, etc

Extra Work 
4 Rounds Not for Time
5 Stiff Legged Tempo Deadlifts
3-X-3-1

5 Negative HSPU’s or Push Up’s
3-X-3-1