Today's WOD: April 20, 2018

Vee-thrust-ees

On own; AMRAP for 17 mins   8 x V-up Crunches 6 x Thrusters 4 x Burpees  

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Recent WODs

Bruce Lee Split-Squat WOD

On own; AMRAP for 15 mins   3 sets of 20  –  Alternate Splits 3 sets of 20 – Jumping Squats  

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1,000 Strike Challenge – Lead Side Kick

In teams of up to 4 people;  Use kicking shield;  For time   1,000 x Lead Side Kicks  

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Old Skool WOD

In pairs;  AHAP (i.e. until failure) Add scores and compete against other teams of two: Wheelbarrow Pressups Leg Throw-downs Crunches  

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Low – Middle – High

In Pairs; AMRAP in 13 mins   3 x Low Lead Round Kicks 3 x Mid Lead Round Kicks 3 x High Lead Round Kicks   3 x Low Rear Round Kicks 3 x Mid Rear Round Kicks 3 x High Rear

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Three Fat Ladies – 888

In pairs, Using Kicking Shields; 18 mins   8 x Lead Round Kicks 8 x Rear Round Kicks 8 x Burpees  

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6-12

On own; 12 mins 6 x Alternate Lunges to Rear Straight Kicks 12 x Straight Lead and Straight Rears  

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Capoeira Flow Motion

20 mins; On own 1. Ginga  –  4 count (right, left, right, then left) 2. Esquiva  –  left esquiva, ginga, ginga, then right esquiva 3. Ginga  –  4 count (right, left, right, then left) 4. Bencao  –  left bencao, ginga then right

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Round the World (Foot)

AMRAP [10 mins] In pairs using focus pads, complete as many rotations of the foot clock strikes shown below: 12 O’clock – Lead Straight Kick 1 O’clock – Lead Outward Crescent Kick 2 O’clock – Lead Inverted Kick 3 O’clock – Lead

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Straight Blaster 3-5-7

AHAP to burnout: 3 Count Straight Blast 1-2-1 5 Count Straight Blast 1-2-1-2-1 7 Count Straight Blast 1-2-1-2-1-2-1

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