WEDNESDAY 17-06-20

16 MIN AMRAP (As Many Rounds as Possible)

8 Burpees 

16 Sit Ups

24 Air Squats

32 Mountain Climbers

Score: Rounds and Reps

For this WOD you will start the clock and work through each movement and rep scheme for 16 minutes recording each round and any extra reps completed within the time.

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.

Sub: From a box or counter top

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.

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.

Mountain Climbers - Performed from the high plank position, alternate bringing one knee to your chest, then back out again quick as you can.


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  • Razer on

    8 rounds plus 8 burps and 16 sit ups

  • DKvwuAjNHXcOJW on


  • PECXaSvOkhRgntiq on


  • Karen Masson on

    Karen 7 rounds & up to 4 m/c

  • Rob Smart on

    Clare 7 rounds up to 8 climbers
    Rob 7 rounds up to 1 climber

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