SATURDAY 13-06-20

ROB’S WOD

Buy In: 200 single skips or toe taps 

12 MIN AMRAP 

12 American Kettlebell Swings 

12 V-Sit ups 

12 Sumo deadlift high pulls 

12 Ski Jump Over the KB 

Buy Out: 20 Burpees 

Score: Total rounds and reps in 12 Minutes 

For this WOD you will complete 200 single skips or toe taps and then start the clock and cycle through 12 reps of each of these movements for 12 minutes counting completed rounds + additional reps.  When the clock hits 12:00 your buy out is 20 Burpees.

AMERICAN KB SWING (12 reps) Hold the KB in both hands between your legs. Hinge forward at the hips, then contract your glutes to swing the weight overhead. Return and repeat in a fluid swing. If the KB speed slows, don’t let your form suffer – use this as a cue to take a 15-second breather in later rounds. - Sub - Russian KB Swings.

V-SIT (12 reps) Lie on your back with your arms and legs extended in a straight line. Lift your hands and feet 5cm from the floor (A). Contract your abs to lift your hands and feet together above you (B) before lowering slowly. Go steady and under control to maximise the benefit to your core and minimise the risk to your lower back.

SUMO DEADLIFT HIGH-PULL (12 reps) Set up with your feet wider than your shoulders, knees bent and your back flat (A). Contract your glutes to stand up and lift the weight. Don’t stop: in one fluid movement, lift the weight close to your chest until it reaches chin height (B). Reverse, ignore the increasing burn and repeat. SKI

JUMP OVER KETTLEBELL 12 reps With feet shoulder-width apart, sink into a half-squat (A). Jump up and over the KB (B). Jump side to side to round off the set before picking up the weight and swinging into round two.

ENJOY!