Friday, April 29, 2016

IMG_3464(1)“Keep showing up.”

042916 WOD

A. EMOM 9:00

Minute 1: 100-meter run

Minute 2: 20 step-ups

Minute 3: 20 hollow rocks

B. Bulgarian split squats

4 x 6 / leg @ 30×0 AHAP

Start with bodyweight, then add kettlebell to each hand, increasing in weight, stability permitting. Rest 1:30 between sets.

C. 10:00 AMRAP

400-meter run buy-in, then:

10 push balls (20/14) to 10′ target

10 box jumps (24/20)

10 goblet squats (53/35)

>> On-Ramp

8:00 AMRAP

300-meter run, then:

10 push presses

10 step-ups

10 air squats

D. Optional cash-out

4:00 Tabata

V-ups