Day: December 28, 2011

At Survival Fitness Warm up 100 each Jumping…

At Survival Fitness.

Warm-up
100 each

  • Jumping jacks
  • Butt kicks
  • High knees

1-2-3-4-5-6-7-8-9-10

  • Burpees
  • Box jumps (24″)

After finishing the pyramid, switch between prayer crunches and leg raises, doing 15 on the minute, every minute, until everyone is done.

WOD
3:00 AMRAP, 6 rounds, 1:00 rest between rounds

  • 5 Swings (80# KB)
  • 7 Plyo push-ups
  • 9 Double-pump jump squats

Finisher
150 Russian twists (20# KB)
Every minute on the minute, do a 30s plank

In the warm-up I did the pyramid in 9:32. I think I did 2 sets of each of the extra ab moves while waiting for others to finish. In the WOD I completed 2 circuits and 5 more swings each round, plus a total of 31 extra plyo push-ups. Here are my complete results per round:

  1. 2 + 5, 7
  2. 2 + 5, 4
  3. 2 + 5, 5
  4. 2 + 5, 5
  5. 2 + 5, 4
  6. 2 + 5, 6

I didn’t keep track of total time in the finisher.