WOW (workout of the week)

Some workout suggestions for you while some of the GeoFit staff soak up some sun in Mexico & Cuba.  Enjoy!

WOW 1
15 minute AMRAP (as many rounds/reps as possible)
200 metre run
10 burpee pull-ups

NOTE: a burpee pull-up is as the name suggests.  Perform a burpee under a pull-up bar.  When you jump up at the end of a burpee, you reach up and grab the bar and perform a pull-up.  That is one rep.

WOW 2
5 rounds of max reps 30 sec on/30 sec off, of:
Clapping push-ups
Squat Jumps
Sit-ups

NOTE:  For a clapping push-up, drive up hard from the bottom position, releasing the hands into the air and clapping once before the hands hit the ground again.  For squat jumps, perform the squat as per normal but touch the ground with one hand, and then drive up, jump into the air reaching up as high as you can.

WOW 3
7km run

WOW 4
20 minute AMRAP
10 kettlebell swings 24kg (use a lighter weight if needed or a dumbbell as a substitute)
15 sit-ups
25 double unders