ASH & VICKS 1ST ANNIVERSARY WOD - MONDAY - 24-08-20

ASH & VICKS 1ST ANNIVERSARY WOD - 24-08-20

Buy In: 1 MIN Taps, Row, Single Skips

8 ROUNDS FOR TIME 

24 Alt. lunges 

19 KB Swings 

8 Burpees

Buy Out: 1 MIN Taps, Row, Single Skips 

Score: Total time to complete the full 8 rounds.

Buy In and Buy Out - 1 Min on the Rower or Single Skips or Taps. Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.   

Alternating Lunges - These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that your front heel stays down, with your knee out, when the back knee lightly touches (or comes close). Keep your chest up and drive through your heel to stand completely between reps. 

KB Swings - Russian as taught by coach

For the burpees - jump or step back the feet perform a push up and then jump or step back in and spring back up into a jump with a clap above your head. Ensure your chest and thighs hit the floor on each rep. 

ENJOY!