Sat Jan 7 "Over The Hills"

Today’s WOD is brought to you by Janet Hills for her favorite daughter-in-law, Nicole Hills! Nicole turns 40 on January 11th and loves a long workout with a lot of variety. Nicole also has a passion for the arts, long-distance running, and is a talented photographer! Happy birthday, Nicole, we are so grateful to have you as part of our community and family. Enjoy your workout!

Move

20 Minute AMRAP:

3(1 Knee Raise + 1 Jumping Pull-up)
40m Shuttle Run (Or 5 Calorie Bike)
7 Dumbbell Push Presses
40m Shuttle Run (Or 5 Calorie Bike)

Rest 2 Minutes

20 Minute AMRAP:
3 Box Jumps (Or Step-ups)
7 Abmat Sit-ups
40 Skips

Workout of the day

“Over The Hills”

Up The Hill:
20 Minute AMRAP:
3 Rope Climbs (15’)
40m Shuttle Runs (4 x 30’ Gym Lengths)
7 Push-Jerks @ 185/135
40m Shuttle Runs (4 x 30’ Gym Lengths)

Rest 2 Minutes

Down The Hill:
20 Minute AMRAP:
3 Box Jumps @ 30/24
7 GHD Sit-ups
40 Double-Unders

Stimulus

Rope climbs can be 2-3 pulls each or subbed with strict knee raises and pull-ups. Each set of 3 rope climbs should take up to 2 minutes max. Push jerks should be done in 1-2 sets, reduce weights accordingly. Sub each set of shuttle runs for 400m on the echo bike. Box jumps should be higher than what you’re used to doing, abmat sit-ups can be subbed for GHD sit-ups (14 reps), practice DUs for up to a minute.