Today's WOD: February 18, 2018

Hot Stepper

AMRAP [10 mins] On own: 1. Mark out an area to do laps using advance and retreat Step ‘n’ Slide footwork 2. Continuously Step ‘n’ Slide with 1-2 inch footwork only without stopping, advancing one way, and retreating the other 3. Go

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Recent WODs

Round the World (Hands)

AMRAP [10 mins] In pairs using focus pads, complete as many rotations of the hand clock strikes shown below: 12 O’clock – Rear Upwards Elbow 1 O’clock – Rear Uppercut 2 O’clock – Rear Straight 3 O’clock – Rear Hook 4 O’clock

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1000 Full Moons

Team Competition [For Time] 1. Get into teams of up to 4 people 2. Team members hold up focus pads for Inside/Outside Crescent Kicks 3. Complete 1000 Lead and Rear Crescent Kicks – Inside/Outside Progression: Smaller team numbers or do on own

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Hammer Time

AHAP [For Time] On Own: 1. Put a kicking shield / punch bag on the ground, and mount it 2. Using hard hand strikes such as Hammer Fists, Punches and Hooks, hit the pad As Hard As Possible (AHAP) continuously until you

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Back to Front

AMRAP [10 mins] On Own: 1. Slide Step Advance with Lead Push Kick + Slide Step/Pendulum Retreat with Back Kick x 8 2. Static Rear Push Kick + Burning Step Lead Side Kick x 9 Progression: Do in pairs on focus pads/kicking

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Relay Race

Team Relay Competition [For Time] 1. Side to Side Jumps x 10 2. Lead and Rear Hooks x 10 3. Straddle Box Jumps x 10 4. Lead and Rear Uppercuts x 10 5. Bastards (Burpees with Press Ups) x 10 6. Lead

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Sandbag Challenge

Team Competition [Best Out of Three Wins – 3 min x 3 rounds] 1. Make 2 teams 2. Get as many throw down sandbags as you can 3. Draw a line in the middle of the room 4. Split the sandbags half-half

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Knee-l Before Me

[For Time] On Own: 1. Continuous Lead Knee Strikes with Clinches x 32 2. Continuous Rear Knee Strikes with Clinches x 32 3. Skipping Alternate Knee Strikes with Clinches x 32 4. Slide Step Lead Knee Strike + Retreating Slide Step Back

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666 Legs

Conditioning AMRAP [6 mins] With Partner: 1. Alternating Inside Quad Kicks x 6 2. Alternating Outside Quad Kicks x 6 3. Alternating Mid Quad Punches x 6 4. Alternating Hamstring Kicks x 6 5. Alternating Calf Kicks x 6 Alternate conditioning strikes

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It Takes Two

AMRAP [12 mins] With Partner: 1. Press Up Claps x 13 2. Alternate Tuck Jump Touches x 7 3. Alternate Lunge Hi Fives x 8 4. Alternate High Kick Touches x 5 Progression: Do on own and increase time

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