METCON
Part 1:
3 Rounds
50 Taps
10 Goblet Squats
**Rest 1 Minute**
Part 2:
4 Rounds
50 Taps
20 Air Squats
Score: Total Time INCLUDING the 1 Minute Rest.
For the WOD you will start the clock and complete 3 Rounds of 50 Taps and 10 Goblet Squats, Rest 1 Minute and then complete 4 Rounds of 50 Taps and 20 Air Squats. Keep the clock running for all of part 1 & part 2 - your score is total time for both parts including the 1 minute rest.
Part 1:
Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.
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!
Part 2:
Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.
Air Squats - starting with your feet shoulder width apart. Ensure you keep your chest high and your heels digging into the ground, move your butt back and down until your butt is lower then your knees, avoid collapsing at the bottom, drive up from the bottom position and stand fully.
ENJOY!
6 mins
6:08
5.33