Fitness at the end of the rainbow.
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Rainbow
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
15 Sand bag squats jumps (35 sand bag, 25 sand bag)
9,8,7,6,5,4,3 Kettle Bell swings (70,53)
Round 1 is 9 Kettle bell round 2 is 8….
*Rest with remaining time each round.
Option 2:
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
15 Sand bag squats Jumps (25 Sand bag, 14 medball)
9 Kettle Bell swings (53,35)
Round 1 is 9 Kettle bell round 2 is 8….
*Rest with remaining time each round.
Option 3:
On the 3:00 x 7 Rounds (21 Minutes):
15 AbMat Sit-Ups
9 Medicine Ball Squats Jumps (10,8)
7 Kettle Bell swings (35,26)
Round 1 is 7 Kettle bell round 2 is 6….
*Rest with remaining time each round.
Post WOD:
Couch stretch 2 minutes per side.
Endurance & Stamina
Row 200 calories. Every 2 minute perform 5 unbroken Strict HSPU. Reduce the number of HSPU if needed. If you don’t have strict HSPU perform 1 wall walk.Your score is your time to row the 200 calories and your total HSPU.
Fun wod this morning. The rest intervals were key to being able to bring it each round.
Rx…happy to do the 70# KBS American swings.
Sandbag (35#) jump squats didn’t feel too bad.
Rainbow: 44# KBS As I did have enough rest, I suppose I could have gone with the 53# KB, but felt good keeping the 44# controlled and with good form. Really fun triplet – the sandbag jumps are no joke…don’t stop. A little CJ bonus this morning 🙂
My scales: 20 alternating front lunges instead of abmat sit-ups (warmed my legs up nicely for the jump squats 😬), 44# KB, which was JUST right!
Nice to oversleep by an hour, and nice surprise to see CJ this morning. Also, I liked his choice of music – there seemed to be a lot of dancing during the rest – at least for the first couple of rounds! Fun times in the 6:30 class!