WOD 09/09 | Full Body
Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight)
Set 1 (45 seconds)- light weight: 12-16 reps
Set 2 (40 seconds) – light/medium weight: 10-12 reps
Set 3 (35 seconds) – medium weight: 8-10 reps
Set 4 (30 seconds) – heavy weight: 4-6 reps
DUMBBELLS
Man makers
Low lunge tap + front kick (switch legs halfway)
Walking lunges (or lunges in place)
Fast feet with punches
Side plank + hip lifts (right)
Side plank + hip lifts (left)
Curtsey lunge + lateral lunge
Crunches with knees in 90 degree bend + DB pass
Squat thrusters
Finisher: Coaches Choice