WOD:
On the 2 minute interval for 20 minutes
16 Jumping Lunges
12 KB Swings (24/16)
8 KB Halos (24/16)
4 Sit-Thrus
For each round you fail to complete within the two minute interval, assess a penalty. At the end of 20 minutes perform 2 gym lengths of a med ball burpee to broad jump for every missed round (20/12).
Notes:
- Sit-thru you can easily look up online, but basically it looks like you are break-dancing. You are on your feet and hands, then you lift your right arm and kick your left leg through and then do the opposite, that is one rep.
- Halo I would look up... but you hold the kettlebell upside down at your chin and then circle it all the way around your head without moving your head (or hitting it!)
- Penalty - Simply hold a medball (or don't if you don't have one), do a burpee but instead of jumping up, jump as far as you can. This is how you progress across the gym.
On the 2 minute interval for 20 minutes
16 Jumping Lunges
12 KB Swings (24/16)
8 KB Halos (24/16)
4 Sit-Thrus
For each round you fail to complete within the two minute interval, assess a penalty. At the end of 20 minutes perform 2 gym lengths of a med ball burpee to broad jump for every missed round (20/12).
Notes:
- Sit-thru you can easily look up online, but basically it looks like you are break-dancing. You are on your feet and hands, then you lift your right arm and kick your left leg through and then do the opposite, that is one rep.
- Halo I would look up... but you hold the kettlebell upside down at your chin and then circle it all the way around your head without moving your head (or hitting it!)
- Penalty - Simply hold a medball (or don't if you don't have one), do a burpee but instead of jumping up, jump as far as you can. This is how you progress across the gym.
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