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Park WOD – Wednesday July 1st, 2020

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Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25 High Knees / :25 Butt Kickers

MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar

MIN 3 – :25 Inch Worms / :25 Good Mornings

MIN 4 – 10 Elbow Punches + 10 Strict Press

MIN 5 – :25 High Skips / :25 Jumping Jacks

MIN 6 – 10 Kipping Swings + Active Hang on Bar

Workout

Metcon (Time)

PARK WOD #1

For Time:

1 to 10 to 1 Reps (Pyramid with Multipliers) of:

1 Burpee

2 Mountain Climbers

3 Sit-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. For each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit-Ups.

The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers. So for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit-Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit-Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit-Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit-Ups. Then you go back to 9 and work your way down to 1.

Score is the time on the clock when the last level of the pyramid is completed.

Optional Finisher

Metcon (No Measure)

TABATA

8 SETS (:20 on/:10 off)

Tuck Ups

(No Measure)

CFP Mobility

https://vimeo.com/432445451/f8ffe5a3a2