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Friday, 18 July 2014

THE GREENLYN FUN TEAM WOD DAY: Mixed Male and Female Teams WOD 1

WOD 1
WOD 1.1 5MIN AMRAP
2:30 Person A: AMRAP DU/Skips
2:30 Person B: AMRAP DU/Skips

then straight to

WOD1.2 10MIN CAP
3 ROUNDS FOR TIME:
20 Over the 20” Box Jumps Or Step up and over.
40 KB Swings (24/16 // 20/12) *One Person moves at a time, total reps of each exercise must be completed before moving on to the next exercise/round.
WOD 1 Movement Standards:
RX: Double Unders
*Rep is when jump rope must pass twice under feet per jump.

RX Single Jumps:  *Rep is when jump rope passes under both feet feet 

RX: Over Box Jumps (Option 1)
*Both feet leave at same time from floor.

RX: Over Box Jumps (Option 2)
*Both legs must leave the from together and land together on the other side.

Scaled: Over Box Step Ups  *Both legs start on floor. then cross over the box however you choose till both legs are on other side.

RX+Scaled: Kettlebell Swing *RX: Men 24kg / Ladies 16kg and Scaled: Men 20kg / Ladies 12kg *Kettlebell needs to pass between the legs and all the way above your head, form a straight line down towards your heels.