SwingSista WOD 02.10.12

Hello Hello Hellooooooo! It's been a while, but we are BACK today to give you a Pyramid WOD that my Cambridge Bootcamp ladies have been doing this week. It is slightly longer than our normal WOD's but also if you do have a spare 40 mins to work-out this will bring about intensity and SWEAT :O)

Set your timer for 30/30.

In this Pyramid WOD, we will be doing 1 exercise for 30 seconds, rest for 30 secs, then 2 exercises for 30 secs each, then rest and so on until we do 6 exercises in a row.

Start with

1. Goblet Squat ~ 30 secs rest

2. Goblet Squat, Kettlebell dbl handed swing ~ 30 secs rest

3.  Goblet Squat, Kettlebell Swing, Tactical Lunges ~ 30 secs rest

4. Goblet Squat, Kettlebell Swing, Tactical Lunges, Russian Twist ~ 30 secs rest

5. Goblet Squat, Kettlebell Swing, Tactical Lunges, Russian Twist, Coffin Sit-up ~ 30 secs rest

6. Goblet Squat, Kettlebell Swing, Tactical Lunges, Russian Twist, Coffin Sit-up, Burpee-press with a Double Jump.

Take 1-2 minutes rest, and then repeat backwards beginning with the Burpee-press+Double Jump :O)



I hope this makes sense, it certainly kicked our girls asses (in a good way) :)


Much SS love, Charlie + Liz xxx