WORKOUT OF THE DAY

August 14, 2020

Friday

WOD:

"Noah's Ark"

15 Min AMRAP

Focus: Unbroken

2 Abmat Sit Ups

2 Kettlebell, Swings (Amer), 53/44#

20 Double Unders

4 Abmat Sit Ups

4 Kettlebell, Swings (Amer), 53/44#

20 Double Unders

Continue pattern of adding 2 reps each rd.

Scaled and Elite Versions:

Blk- 2 Abmat Sit Ups
2 Kettlebell, Swings (Amer), 44/35#
10 Double Unders or 60 Single Unders
4 Abmat Sit Ups
4 Kettlebell, Swings (Amer), 44/35#
10 Double Unders or 60 Single Unders
Continue pattern of adding 2 reps each rd.
Blk- 2 Abmat Sit Ups
2 Kettlebell, Swings (Amer), 35/26#
20 Single Unders
4 Abmat Sit Ups
4 Kettlebell, Swings (Amer), 35/26#
20 Single Unders
Continue pattern of adding 2 reps each rd.
Red+ 2 GHD Sit Ups
2 Kettlebell, Swings (Amer), 70/53#
20 Double Unders
4 GHD Sit Ups
4 Kettlebell, Swings (Amer), 70/53#
20 Double Unders
Continue pattern of adding 2 reps each rd.


WOD 2:

"Body Armor"

3 Rounds

Max Effort L-Sit (using Parallette Bars)

100 meter Double KB Farmers Carry

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