Friday February 10
WOD
“Mama Wants a New Kitchen Sink” (30:00 CAP)
[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