WOD: From Littleton
Complete as many reps as possible in 4 minutes at each station
30 seconds to rotate between stations
Station 1:
10 wall ball (20lb) or 45lb Thruster
10 sit ups
Station 2:
10 push ups
10 Bicycles (ct right leg only)
Station 3:
5 pull ups
10 box jumps (24/20”)
Station 4:
10 mountain climbers (ct right leg only)
10 Dual KB Cleans (45lb)
Station 5:
10 kettlebell swings (45lb)
10 double-unders
This one is gonna HURT oh soo good! Don't be intimidated by all the different exercises, you should be able to commandeer a few peices of equipment and a small space and be fine (Bar or Wallball, Box, KB, Jump Rope)
*NOTES:
My first question was...'wait, there are 2 exercises in the 4 minutes, what do I do, pick one?" then it became clear, no it is basically an 5 sets of 4 min AMRAP. So in Station 1, do 10 wall bal, then 10 situps, then 10 wall ball, then 10 sit ups until the time is up and write down total reps
Bicycles: You know these... lay on your back with your hands behind your head, alternate your legs from straight out to your chest and hit your knee with the opposite elbow. Pay attention, you only count 1 rep when you've hit both legs
Mountain Climbers - like the bicycle upside down...hands and feet on the ground, pump your legs such that one is straight out and the other is tucked in to your chest and tap both toes on the ground, then jump into the opposite position
Complete as many reps as possible in 4 minutes at each station
30 seconds to rotate between stations
Station 1:
10 wall ball (20lb) or 45lb Thruster
10 sit ups
Station 2:
10 push ups
10 Bicycles (ct right leg only)
Station 3:
5 pull ups
10 box jumps (24/20”)
Station 4:
10 mountain climbers (ct right leg only)
10 Dual KB Cleans (45lb)
Station 5:
10 kettlebell swings (45lb)
10 double-unders
This one is gonna HURT oh soo good! Don't be intimidated by all the different exercises, you should be able to commandeer a few peices of equipment and a small space and be fine (Bar or Wallball, Box, KB, Jump Rope)
*NOTES:
My first question was...'wait, there are 2 exercises in the 4 minutes, what do I do, pick one?" then it became clear, no it is basically an 5 sets of 4 min AMRAP. So in Station 1, do 10 wall bal, then 10 situps, then 10 wall ball, then 10 sit ups until the time is up and write down total reps
Bicycles: You know these... lay on your back with your hands behind your head, alternate your legs from straight out to your chest and hit your knee with the opposite elbow. Pay attention, you only count 1 rep when you've hit both legs
Mountain Climbers - like the bicycle upside down...hands and feet on the ground, pump your legs such that one is straight out and the other is tucked in to your chest and tap both toes on the ground, then jump into the opposite position
RSS Feed