For 2 Minutes, do the Max number you can of:
Push Ups
Sit Ups
Air Squats
* Take one minute break in between each exercise
2 minutes Push Ups- 1 minute break- 2 minutes Sit Ups- 1 minute break- 2 minutes Air Squats- 1 minute break
Remember- Chest to Deck on Push Ups, All the way back and all the way up
(elbows to knees) for sit ups and keep your heels on the floor, and get
low on your squats
WOD
Partner WOD
AMRAP 6 minutes
5 Burpee Tire Flips
2 Fifty Foot Sprints (the width of the basketball court)
*Burpee tire flips are done as a team. Partner A does their sprints while Partner B holds the plank position. Then you switch- Partner B does his/her Sprints while Partner A holds the plank position.
Warm Up
Super Squat Sequence- I showed you the beginning of this last week. Here's the full Super Squat Sequence from KStar and his site Mobility WOD
Test your air squat, do the right leg, re-test your air squat, do the left leg, then re-test the Air Squat
WOD
6 rounds for reps
1 minute Air Squats
1 minute Sit ups (If you don't have an abmat, just roll up a towel so that you have something under your lumbar curve of your back)
*No rest in between, go straight from Squats to Sit-Ups and back again.
0-1:00 Squats
1:00-2:00- Sit Ups
2:00-3:00-Squats
3:00-4:00 Sit Ups
all the way to 12:00
Post your scores to the comments section. You should have a total Air Squat Score and a total Sit-Up score.
Complete one Burpee on the start of the first minute,
Two Burpees on the second minute,
Three Burpees on the third minute
and so on until you can no longer complete the number within the minute.
Post the round you completed. For example, if you fail on the 13th minute, your score would be 12.
Today's workout is from The Traveling WOD. I'm loving their at home/on the go workouts.
* It was inspired by an offhanded comment from one of the
trainers (at at Level I Crossfit Certification). So (the writer) Googled and found this description from CrossFit Southie in Boston.
