THURSDAY 2.21.19

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

30 Double Unders/Mountain Climbers
15 KB/DB Swings
10 Sit Ups

RX Men: 45-55# DB/KB
RX Women: 30-35# DB/KB

No  Need for RX+ Today.  This is a turn your brain off and move type of day

Score: Total Number of Completed Rounds + Any Additional Reps.

Goal: 8 Rounds +

This one is a great one for a day that you really don't have a lot of time, space, equipment, or when you just need a good mental break mover.  For me, that is Thursday.

For the double unders we want you to keep these under or around 1 min each time.  You may choose to lower to 20 reps OR you can choose to do mountain climbers or dumbbell hop overs.  All are legit.

Choose a KB weight that you will mostly be able to do unbroken, with occassional momentary breaks for the grip potentially.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

You may also do these holding a dumbbell with both hands!

For the sit up you will do whatever you want with the feet.  Touch the ground behind you at the bottom and come up and touch the feet at the top.

MIranda Alcaraz2019week7