6 PM 3.17.21
May the luck of the Irish
Lead to happiest heights
And the highway you travel
Be lined with green lights.
Leprechaun WOD
Warm Up:
10 full body rocks, 20 calf climbers, 30 jumping jacks.
WOD:
Start with: 2100 meter run
into: 3 rounds of:
17 Russian KBS
17 Prisoner Squats with high knees
17 KB Goblet Squats
17 Toes to Bar
17 Leprechaun Kicks
17 KB Sumo Deadlift High Pulls
Finish with: 210 meter run
WOD Notes: Happy St. Patrick’s Day! Approach buy-in run as extended warm-up. Sub equal distance row, bike, erg – looking for a 10-12 minute cardio effort. Leprechaun kicks= standard burpee with high leg kick out (think boxing kick/each leg) sub = mountain climber burpee or squat thrust jumps. T2B alternatives = t2b attempts, hanging knee raises, lying hip raises. Use same KB weight for all movements. Intent of workout is to move quickly and steadily, minimal rest. Prep quickly and start WOD by 6:06.
Leprechaun at home version:
21 min amrap
3 Leprechaun kicks
17 Prisoner squats with high-knees
Cool Down:
10 bird-dogs, speed skaters, head nods, rotations, dead bugs, windshield wipers, :30 hamstring stretch e/s, down dog to child’s pose with belly breathing. Good on you!
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