WOD
“Kid Cuisine”
25-20-15-10
Calorie Bike
Handstand Push Up
Double Under
25-20-15-10
Calorie Bike
Abmat Handstand Push Up
12-9-6-3
Attempts
20-15-10-5
Calorie Bike
DB Press
50-40-30-20
Single Under
WOD GUIDANCE & GOALS
Hold rpms at 55-60 or above to complete your designated calories in 2-3 minutes for the first and second intervals. For the last two rounds target 1-2 minutes per interval. The handstand push ups are kipping to the floor, or strict to abmats. Do smaller sets with quick breaks or one big set then chip away. Try for big sets of double unders. Target 12-15 minutes
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HOME WOD
200 Meter Run
25-20-15-10
Push Ups
Jumping Jacks
OLYMPIC LIFTING
Snatch then Clean + Jerk
2 at 70, 75,80%
1 at 85%
3 at 90%
15:45, MVx
13:47 MCx
12:??
MCx -cal/du
20-15-10-5 hspu
11:52 MVx
14:59
20-15-10-5 cal
15-12-9-6 hspu (kipping to floor)
mcx du
15:09 MVx 2 ab mats 4 burpees for dubs
17:30 2 ab mats/ball slams
12:56 (20# DB press, double unders)
11:46 mcx
13:16
Scaled HSPU to 12/9/6/3
17:37 MCx. I believe I was pedaling through mud today.
15:59
1 ab mat
2x SUs