VICKS BIRTHDAY WOD

VICKS BIRTHDAY WOD - MONDAY - 28-09-20

Buy In: 36 Birthday Burpees

METCON FOR TIME

9 ROUNDS

8 Long Cycle (R)

2 Inch Worms

8 Long Cycle (L)

2 Inch Worms

Buy Out: 84 Single Skips

Score: Total time to complete 9 Rounds of Inch Worms and Long Cycle.

Buy In 36 Birthday 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. 

Then complete 9 Rounds of Inch Worms and Long Cycle note your time and then buy out with 84 single skips or taps against your KB.

For the inchworms you will place the hands on the ground in front of the feet.  Walk them away from your hands until you are in a plank (top of a push up) position.  From here you will perform a push up by either going to your knees, or staying on your toes.  Either way make sure that the elbows go back and that the hands are just wider than the shoulders. Keeping your belly tight to avoid snaking.  Press back up to the top of the push up, then walk the hands back to the feet and stand.

Complete 8 Long cycle reps on your right side and then the next 8 on your left side.

ENJOY!