Suns out, Guns Out Beach WOD

When the sun comes out, so too do the guns! LOL! Nothing like a beach WOD in the sun to bring a smile to my face.

Beach WOD:

Dynamic Warm-up

• Slow jog (30 ft) x 2
• Walk on toes (30 ft) x 2
• Arm Swing x 15 seconds (run motion)
• Arm Hugs x 15 seconds each (alternating direction)
• Arm Circles x 2 (15 seconds each direction)
• Straight leg kicks (30 ft) x 2
• Leg swings (front / back / side) w/partner alternating each 15 seconds
• Open and close the gait (30 ft) x 2
• High Knee Walk (30 ft) x 2
• Butt Kickers (30 ft) x 2
• Kick feet out & to side (30 ft) x 2
• Kick feet inside (skipping/touch opposite foot) (30ft) x 2
• High knee jog (lateral – 30ft) x 2
• Ankle flips (30ft) x 2 (on toes, knees straight, jog motion)
• Lunge walk (30ft) x 2
• Inverted ham string (30ft) x 2
• Back pedal run (30ft) x 2
• Inch worm x 5 (run it out – do this twice)
• Fast hands/fast feet x 10 seconds (run it out)

Skill work:

Hand stand practice

WOD:

Buy-in: 50 burpees (25 for beginners)

10 Rounds for time: (or 5 rounds for beginners)

• 10 x hand-release push-ups
• 15 x jumping air-squats
• 20 x sit-ups
• 50 meter sprint

Cash-out: Accumulate 3 minutes of planking or compete total of 50 meter hand stand walk

Related posts:

Tags: beach, kitsilano, sunday funday throwdown, suns out guns out, wod, workout