DON’T FORGET: This Friday, at 0600, we will run our special “31 Heroes” Tribute WOD at the Combat PT Tent. Due to COVID-19 restrictions, only AD, Guard, or Reserve Military members are allow to participate. Masks will be worn during WOD as well. Contact Coach Sherri to sign your team up!!!
Warmup:
400M jog
10 Squat2Stands
10 Bow2Bends
10 Alt Toe Touch
10 Cobra to Downward Dog
5 Cobra to Hip Snap (see video below)
10 KB Deadlifts
10 Russian Swings
5 Am. KB Swings
Video courtesy of Invictus Fitness, quick demo of the cobra to hip snap. Why is this so important? The more efficiently we use our hips to generate the force to come off the ground, the less stress on our arms, chest, and shoulders. Plus, the more efficient our landing position, the quicker we can jump at the end of the burpee, allowing us to cycle the burpees even faster
WOD:
“Fat Amy”
For Time:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (53/35)
10 Burpees
10-M Bear Crawl
10 Burpees
20 Kettlebell Swings (53/35)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
WOD description courtesy of WODWell. In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible. “Fat Amy” should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly. Goal is a sub-20 Min finish. Post “Fat Amy,” you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first epic novel.
Scaling Options:
KB weight -> 35/25 -> as needed
Reps -> take 10 reps off of each non-burpee move (except bear crawl), and drop burpees to 5 each time
Joint Strike CrossFit 