wod-wednesday

W.U.  Active W.U.

Complete 3 rounds

  • 250M Jog or :30 sec out/:30 sec in if no measured distance
  • 12 x Prisoner Squats facing a wall or upright object
  • 12 x Alt Reverse Lunges

KB Work:  20 Min AMRAP of

  • 20 x KB Halo (1oL/10R)
  • :30 sec Left Side Plank
  • 20 x KB Deadlifts (if you have 1 KB Do 10L/10R, if you have 2 use both one in each hand and switch, Yes uneven weight OK)
  • :30 sec Right Side Plank
  • 20 x Front Rank walking lunges (hold the KB left rack for 10 and right rack for 10)

Bodyweight Kicker: 10 Min AMRAP of

  • 10 x Man Makers (1 pushup + Left shldr touch + Right Shoulder Touch + 1 pushup)
  • 30 x Double Under’s or 120 x Singles