Friday February 10

February 9th, 2017
by:

WOD

“Mama Wants a New Kitchen Sink” (30:00 CAP)

Sink
[Start in 1 of the 3 “zones”, GO IN ORDER within the zones]

15 reps of each exercise: (All done in the front/middle area)

  • Push-ups
  • Prisoner Squats (1.5)
  • Scissors
  • Leg Lifts
  • Pull-ups
  • Lunges (2-ct)
  • Burpees
  • Toes to Bar
  • Bicycle Crunch (2-Ct)
  • Dips
  • Oil Drills
  • Calorie Row

20 Reps each of: (All done in the “main” area, 1 KB per person)

  • KB Sumo Deadlift High Pull, 55/35#
  • Goblet Squat
  • Russian Swings
  • American Swings
  • Figure 8 w/ Uppercut (8/8)
  • Cleans (8/8)
  • Push-press (8/8)
  • Thrusters (8/8)

25 Reps of Each: (All done along back wall/corner)

  • GHD Sit-up (Reg. Sit-ups)
  • GHD Hip Ext. (Supermans)
  • Wall Ball, 20/14#
  • Ball Slams, 30/20#
  • Box Jumps, 24/20″

Rx+: as written
Rx: 35/25# KB
Fit: Scale any exercise as needed. 20/15# KB

Elements

Do a scaled version of the WOD