Today's WOD: January 26, 2020

Push It Real Good

Theory (Level 1) In pairs, FOR TIME: Shadow boxing 7.5 mins Push kick lead and rear x75 Uppercuts lead and rear x75 Opponent push kicks –> ride-the-kick or get-off-the-line left or right x75 Cash out: x75 burpees or x150 press-ups Kicking set:

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Recent WODs

Intercepting boxing blaster

In pairs, AHAP, alternate each step: Opponent step and slides in with straight lead –> straight kick stop-hit x3 Boxing blast on pads with 3 combo strikes x3 Opponent steps in with straight lead to head –> slip to outside x3 Boxing

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Ducky Boo

In pairs, AMRAP 45 mins: Step step advance – partner mirrors x20 Step step retreat – partner mirrors x20 Upward knee strikes (lead and rear) on pads x20 SAA hand attack – partner ducks x20 Sparring, 5 x 3 min rounds: Economy

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Back to Front

In pairs, 2 rounds, alternating each step: Step through advance – partner mirrors x25 Step through retreat – partner mirrors x25 Step through advance with straight lead on pads x25 Step through retreat with straight lead on pads x25 Back kick x25

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Get Curvy (Part 1)

In pairs, 2 rounds, alternating each step: Curve right x10 Curve right and lead straight kick on pads x15 Curve right and lead vertical fist punch to high-line on pads x20 Curve right and rear horizontal fist punch to mid-line on pads

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Groin Blaster

In pairs, 2 rounds each way, alternating each step: Opponent straight kicks lead leg –> quick step left or right x30 JKD groin kick on pads x30 Palm hooks (lead and rear) on pads x30 Opponent straight kicks lead leg –> quick

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Fibonacci V-Crunches

EMOTM for 9 mins 1 x V-Crunch 1 x V-Crunch 2 x V-Crunch 3 x V-Crunch 5 x V-Crunch 8 x V-Crunch 13 x V-Crunch 21 x V-Crunch 34 x V-Crunch  

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7 Minute Burpee Test

Benchmark test. Do burpees for 7 minutes, to see how many you can do.

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Team Steal

In 2 or more teams. Place heavy sand bags in the middle of training area. Each team has to try and steal one sandbag, one person at a time. Time game for 3 – 5 mins, and the team with the most

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Chain Puncher

On own, FOR TIME Squat with x100 chain punches V-sit with x100 chain punches Standing with x100 chain punches  

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