Strength -
Squat - 2, 2, 2 at 90% of your 1 rep max
WOD -
4 rounds (rest 60 seconds after each round)
1 round = AMRAP 3 mins
10 Donkey Kicks
10 Star Jumps (You do an air squat then drive up and jump off the ground and throw your
hands and feet open to make it so that you look like a star)
10 Ball Slams (30/20)
So this workout will be 12 minutes of work and you will have 3 mins of total rest. So it will last 15 total minutes.
Score is total rounds for all AMRAPs.
Squat - 2, 2, 2 at 90% of your 1 rep max
WOD -
4 rounds (rest 60 seconds after each round)
1 round = AMRAP 3 mins
10 Donkey Kicks
10 Star Jumps (You do an air squat then drive up and jump off the ground and throw your
hands and feet open to make it so that you look like a star)
10 Ball Slams (30/20)
So this workout will be 12 minutes of work and you will have 3 mins of total rest. So it will last 15 total minutes.
Score is total rounds for all AMRAPs.
posted by Bryan at
3/10/2010 05:00:00 AM
8 Comments:
This post has been removed by a blog administrator.
BRuss you are so good at math!
Kelly
What is a donkey kick?
and why is it not called an ass kicking?
I think you should video this workout and post it on the blog. Donkey kicks and star jumps would be very entertaining to watch!
I would Donkey Kick anyone that started filming this workout :) At least with me in it!
Lizzy
and Lizzy has a mean ass kick!
Did Bruss get stuck in his blanket again? Maybe we should send someone to check on him...
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