WOD STRIKING SPECIFIC: Saturday September 17th, 2011

17 Sep

It’s all about heart in this workout, try to maintain a pace for the whole 5 minutes of each complex… easier said then done. I listed the combinations I did today but this is personal preference. 

Complex 1

30 (s)     Heavy Bag Punches (Throw at least 4 punches at a time ie: Jab-Cross-Jab-Cross)

30 (s)     Burpee

Repeat for 5 min

Complex 2

30 (s)     Heavy Bag Leg Kicks (Alternate right & left kicks)

30 (s)     Burpee

Repeat for 5 min

Complex 3

30 (s)     Heavy Bag Combinations (Jab-Cross-Left Kick/Jab-Cross-Hook-Right Kick)

30 (s)     Burpee

Repeat for 5 min 

Complex 4

30 (s)     Pull Ups

30 (s)     Push Ups

Repeat for 5 min

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