9/10/2021 WOD


Calisthenics Day! Part 1


AMRAP 10 mins w/ Buy-in: 1200 m, Burpee-to-Target, 6 ins, Air Squats, and Scissor Kicks


In 10 mins do:

Run, 1200 m

then in the remaining time, AMRAP of:

10 Burpee-to-Target, 6 ins

20 Air Squats

30 Scissor Kicks


Every 10 minutes, run a distance that will take you around 6 minutes, and then use the remaining time to work the AMRAP. At the next 10:00 mark, stop where you are and go back out for a run. When you get back, pick up where you left off. Start the workout with a run then repeat this at 10:00 and 20:00


The run does not count for your score. Your score is your rounds and reps.

RED: 1200m, reps better be perfect (hands TOUCH a target that's 6" beyond extension reach, squat is deep and EXTENDED HIPS at the top, straight legs and pointed toes on Scissor Kicks #stylepoints)

BLUE/PINK: 1000m

GREEN: 800m

YELLOW: As able


AMRAP 30:

-10 Burpees to Target

-20 Air Squats

-30 Scissor Kicks


Scissor Kicks:

-start with feet six inches off the ground

-raise one leg to vertical, with your ankle passing directly over your hips while your other leg is at 6"

-Switch positions

-the are on a "1-count" so just count to 30 (each leg will be straight up 15 times)


PART 2:


AMRAP 10 mins w/ Buy-in: 1200 m, Burpee-to-Target, 6 ins, Air Squats, and Scissor Kicks


In 10 mins do:

Run, 1200 m

then in the remaining time, AMRAP of:

10 Burpee-to-Target, 6 ins

20 Air Squats

30 Scissor Kicks


PART 3:


AMRAP 10 mins w/ Buy-in: 1200 m, Burpee-to-Target, 6 ins, Air Squats, and Scissor Kicks


In 10 mins do:

Run, 1200 m

then in the remaining time, AMRAP of:

10 Burpee-to-Target, 6 ins

20 Air Squats

30 Scissor Kicks

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