MONDAY 01-06-20


1 Min Taps 

20 Burpees




Tuck Jumps



20 Goblet Squats

20 KB Bent Over Rows


Score: Individual time for each WOD.


You will complete each WOD one after another with 5 mins rest in between.

First WOD is 3 Rounds of 1 Min Taps (You can change these out for 1 min of Skipping or low step ups)

Then 20 burpees, 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. 


You will then follow the rep scheme of 21-15-9 of Snatch and Tuck Jumps

So you will complete 21 Snatch and 21 Tuck Jumps, then 15 Snatch and 15 Tuck Jumps and then 9 Snatch and 9 Tuck Jumps.

Snatch as taught by coach, alternating sides with each rep, so right then left, then right and so on.

Tuck Jumps, start in standing position with feet hip-width apart.  Bend your knees slightly and extend your arms out at shoulder height your elbows shall be bent and wide, palms facing floor.  Jump straight up, lifting knees to touch hands and then landing softly with your knees bent.


Last WOD is 3 Rounds of 20 Goblet Squats and 20 KB Bent Over Rows

For the Goblet Squat hold the weight at your chest.  Feet shoulder width apart with the heels down.  Lift your chest and tighten your belly.  Reach your butt back and down.  Keep your heels down as you drive your knees out.  Ideally you will get your butt lower than your knees at the bottom with heels down, knees out, and chest up!  Drive through your heels to stand!

For the bent over rows you will lean over holding the Kettlebells in each hand and let them hang from your shoulders, but pull the shoulders back.  Then with the chest lifted  - pull the weight to your rib cage with your elbow going back for 20 reps. If you are using a single KB complete 10 reps each side for each round.



Older Post Newer Post

  • Rob on

    We did 4 minutes rest

    R1 6:00
    R2 3:45
    R3 3:58

    R1 5:56
    R2 3:12
    R3 3:50

  • Carol Forbes on

    R1 5:35
    R2 2:45
    R3 4:07

  • Darren Cochrane on

    R1 – 6.06
    R2 – 2.40
    R3 – 3.05

  • Razer on

    R1 5.22
    R2 2.59
    R3 430

  • Sandra on

    R1 – 6:37
    R2 – 3:36
    R3 – 4:58

Leave a comment