AMRAP in 20 minutes of:
100m Farmers Carry 2 x 24/16kg KB’s
100m Run
100m Overhead Carry 20/10kg Bumper
100m Run
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WOD: Thursday
Warm up:2 rounds x Alternating between:6 x 10m Shuttle runs &30 seconds of: 1. Squats 2. Iron Cross3. Dynamic spiderman4. Push-up Mobility:3-5 cycles of Bow & Bend>Cobra Stretch>Downward dog3 x 10 second Glute bridge>Seated Toe taps Workout:Part A.Tempo Squats 7 x 3-5 repetitions (3 second lower>3 second pause>3 second rise) *Goal is to move with perfect form.*Add enough weight to give feedback, still allowing for good form.* Use barbell, kettlebell, dumbbell or body weight. Part B. Four x 3 minute rounds for max Plank:15 Burpees,Run 200mMax Plank (in remainder of 3 minutes)*Start a round at 0-3-6-9 minutes. *Aim for unbroken plank (not required) Stop your stop watch if you break plank. *Tip: Keep a stop watch close by to record seconds accumulated in plank. Start when you start/Stop when you stop. No math/keep it simple. Score= total seconds accumulated. Photo: Who doesn’t want one of these. Amanda knows people who know people 😉