Zoom WOD:
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
** No Jump rope no problem! Sub jump rope with penguin jumps!**
(Score is time)
***HOME WOD #1***
3 SETS
2:00 MAX Backpack Swing
2:00 MAX Backpack Alt. Reverse Lunges
2:00 MAX Backpack Turkish Get Ups*
*Switch arms at the 1:00 point
-1:00 Rest b/t Sets-
(Score is Total Number of Reps)
OPTIONAL FINISHER
2-3 SETS
8/8 Single Arm High Pulls
30 Flutter Kicks
8/8 1/2 Kneeling Strict Press
(No Measure)
***HOME WOD #2***
STRENGTH
ALTERNATING TABATA*
T1 – DB Bicep Curls
T2 – DB Deficit Push-up
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
(Score is Total Reps)
WORKOUT
AMRAP x 16 MINUTES
400m Run
20 Tuck Jumps
20 Up-Downs
20 DB Hang Power Cleans
(Score is Rounds + Reps)