SARAH'S BIRTHDAY WOD - 28-05-20

SARAH'S BIRTHDAY WOD 

FOR TIME

44 Air Squats

10 Burpees

44 Sit Ups

10 Burpees

44 Lunges

10 Burpees

44 KB Swings (24/16)

10 Burpees

44 Mountain Climbers

10 Burpees

44 KB Swings (24/16)

10 Burpees

44 Lunges

10 Burpees

44 Sit Ups

10 Burpees

44 Air Squats

Score:  Total Time

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.

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. 

Sit Ups - Start with the soles of your feet together. Your upper back and shoulders should be on the ground. Your hands should touch the ground behind your head. Flex your abdominals and pull your torso up to a seated position. During the ascent, reach your arms forward. To complete the movement, stack your shoulders over your hips and extend your spine and touch your toes.

Lunges - You can perform forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee gently touches the ground. Stand all the way up between reps and alternate legs with each lunge.

KB Swings - As taught by Coach (Boys 24kg / Girls 16kg)

Mountain Climbers - Start in the top plank position with your hands under your shoulders and your elbows back, keeping your body in a straight line bring your knees up towards your chest one at a time, alternating until you complete all reps.  Make sure you watch that your butt doesn't get too high - and no sagging.

VERY HAPPY BIRTHDAY SARAH!

ENJOY!