Penelope

Type

FIxed Rounds

WOD

9 Rounds for Reps in 18 minutes

Every 2 minutes, perform:

Round 1:

200 meter Run

12 Down-Ups

Round 2:

200 meter Run

15 Butterfly Sit-Ups

Round 3:

200 meter Run

20 Cossack Squats

Repeat 3 times On an 18-minute clock, perform

Note

On an 18-minute clock, perform 9 rounds of two-minute EMOMs. The first round consists of 200 meter Run and 12 Down Ups. The second round consists of 200 meter Run and 15 Butterfly Sit-Ups.

The third round consists of 200 meter Run and 20 Cossack Squats. Repeat the 3 rounds three times. Score is the total number of repetitions completed before the 18-minute clock is done.

Movement Standards Down-Up: This is a variation of the Standard Burpee wherein athlete gets down to the start of the Push-Up position and then standing up for one rep.

Athlete does not need to push down with the chest contacting the floor. Cossack Squat: In a Sumo stance, perform a Side Lunge to the left leg for one rep and a Side Lunge to the right leg for another rep.