March 8, 2021 K2 Core WOD

Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at. 

The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals. 

Crush it and share on social media that you knocked out your K2 Abs series!

Beginner (No equipment needed)

Every 30 seconds x 3 sets

  1. 10 x V Up + Straddle Touch OR Lean Back Straddle Raise 
  1. 20 seconds x Boat Pose + Tuck Rock

       3.  30 x Tuck Rock

One set of:

  1. 30 seconds x Tuck Rock

Rest 30 seconds then…

  1. 30 seconds x Single Leg L Sit OR Flutter Kick

Intermediate

Every 30 seconds x 3 sets

  1. 10 x Backward Straddle Scoot OR Straddle Lift/ OR V Up + Straddle Touch/
  1. 20 seconds x V Up Series/ OR Boat Pose + Tuck Rock

       3.  30 x Hanging Tuck Raise OR Tuck Pulse

One set of:

  1. 30 seconds x  Hanging Tuck Raise OR Tuck Pulse

Rest 30 seconds then…

  1. 30 seconds x  L SIt OR Tuck Tap + Extension

Advanced

Every 30 seconds x 3 sets

  1. 10 x Backward Straddle Scoot OR  Straddle Lift
  1. 20 seconds  x V Up Series

       3.  30 x Hanging Tuck Raise

One set of:

  1. 30 seconds x HHanging L Sit OR Hanging Tuck To Extension

Rest 30 seconds then…

  1. 30 seconds x L Sit Flutter Kick OR  L SIt

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