A. "Hardball"
20 secs ON 20 secs OFF
AMRAP front slams
20 secs ON 20 secs OFF
AMRAP rear slams
B. "The Measure"
3-6-9-12-9-6-3 reps of:
squat clean 60/40 kgs
bar facing/over burpees
8 minute AMRAP
C. "Four"
FOUR ROUNDS FOR TIME
10 Russian box step each leg
rest 30 secs
8 SA DB strict press each arm
rest 30 secs
100m waiter/farmer walk - swap hold at 50m
lighter DB = waiter heavy KB = farmer
rest 30 secs
At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Emom. 16mins. 12 Burpees 15 Sit ups 12 Down ups 15 Sit ups GYMNASTICS at home 21-18-15-
At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Leg gains. 5rounds 20 Calf raise (flat foot to tip toes, feet together) 15 Glute Brid
At completion any WODs you complete: 20 Down ups 21 Sit ups (For the year, 2021) BODYWEIGHT at home Emom 16mins Odd- 8 Burpee Tuck Jumps Even - 12 Sit ups GYMNASTICS at home 5 Rounds 50