The Workout Of the Day (WOD) is as follows:
S/U 10lb med ball wall toss
Hurdle ladder left to right sprawl at both sides - eg... three hurdles arraigned - O O O - Starting at the right side move left. Left, right, left etc.. When you reach the end drop to a sprawl. A sprawl is dropping to an extended P/U position driving your hips toward the ground, spring to your feet and repeat to the right.
Skater Hop minimum 24" between targets - Same setup as above. Make sure the targets are at least 24" apart.
Spider/Wiper P/Us - Assume the position, elbows close into the ribs and arms at a 90 deg. angle, chest almost at the deck. Rotate shoulder to the left and bring the left knee to the left elbow (like climbing a wall), plyometric P/U to the right replace foot and repeat.
Kettle bell two handed swing - 30 - 50 pounds
One legged goblet squat - right - 30 - 50 pound Kettle bell
Russian Twist S/U 10 - 20lb medicine ball
One legged goblet squat - left - 30 - 50 pound kettle bell
Stair Hops - 2 up 1 down
Medicine ball wall toss 20lb - Squat, explode up pushing the ball toward the ceiling, catch and squat. Repeat
If you have a Gymboss timer - 60 secs of work 15 seconds of rest. Complete the entire set rest 2 minutes. Repeat x3
If you do not have a Gymboss timer each is done x10 as fast as you can while keeping GOOD form, except stairs. Complete the flight of stairs faster each time. x3
BTW this is Saturday's WOD for me. I am also adding Heavy bag, running, and spinning to the mix.