WOD
WOD: Monday 10th September
3 x 7 min AMRAPs
3 min rest between AMRAPs
A) 20m run + 5 KBS (24/16kg)
40m run + 10 KBS
60m run + 15 KBS
80m run + 20 KBS
B) 20m run + 2 slamball to shoulder (50/30kg)
40m run + 4 SB to shoulder
60m run + 6 SB to shoulder
80m run + 8 SB top shoulder
C) 20m run + 5 split jumps
40m run + 10 split jumps
60m run + 15 split jumps
80m run + 20 split jumps
For each AMRAP you will complete the sequence then go back to the beginning, continuing until 7 minutes is up.
Scaling:
Kettlebell – the kettlebell swings should be unbroken. Reduce weight accordingly
Slamball – choose a weight you can confidently keep moving
Split jumps – the aim is to keep jumping, scale to a shallow lunge if you’re not able to get your knee to the floor
Top tip:
Treat the run as an opportunity to flush the legs out (don’t go too fast!) and move onto the KBS/SB/split jumps as soon as you get there. Keep moving for the full 7 minutes, you’ll have plenty of time to recover in the 3 minute rest period.
