WOD - #16

AMRAP (As Many Rounds As Possible) 3min each round Repeat 5 x

1 Walk out pushup To a 1 Get up sit up To a 1 Pull up To a 1 Burpee To a 1 Knee jump

Each exercise 1 repition Keep going through each exercise with 1 repition Till you have done it for 3min in total

Repeat this 3min combination 5 x

Modify where you need to make it work for you.

This is the total body movement working all muscle groups. Take your time completing it and you will get faster by the 3rd round

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WOD - #21

Day 21 21 exercises: 21 reps Burpee Pushup Airsquat Ab toe touches Bear crawl V sit ups Mountain climb (each leg) Knee jump Hand to elbow plank Pullup Jumping lunge (each leg) Walkout pushup Obilque

WOD - #19

Day 19 WOD 19 reps 9 rounds KB swings KB box jump (KB in hand) KB side plank snatches ** KB airsquat KB pushup ** this is like KB snatch except you do it with the side plank movement Trick with this i

WOD - #18

Day 18 WOD 30 mountain climbs (each leg) 20 walking lunge (each leg) 10 burpee 20 tricep dip 30 sec side plank (each side) Repeat 3 x

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The Landing, Tamaki Dr, Okahu Bay, Auckland

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