WOD – Thu, Nov 3
Warm-up
Warm-up
DOUBLE-UNDER OR TRIPLE-UNDER PRACTICE
8 sets:
:20 double-under or triple-under attempts
– Rest :10.war
Warm-up
RONT SQUAT WARM-UP & LOADING
1 set athlete led:
10 alternating front-rack lunges (BB or light)
10 front squats
5 front squats (loading up)
5 front squats
221103 WOD (Time)
RX
5 rounds for time:
11 front squats (95/135 lb)
55 double-unders
INTERMEDIATE
5 rounds for time:
11 front squats (65/95 lb)
1:00 double-unders
BEGINNER
5 rounds for time:
11 front squats (35/45 lb)
1:00 single-unders
<h3>INTENDED STIMULUS</h3><ul><li>~7:00.</li><li>All athletes should finish under 9:00.</li><li>Light-moderate loading.</li><li>Double-unders should not take away from the intensity.</li></ul>
Cool Down
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
:30 KB smash calves /side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
On 6:00 clock:
20 single-unders
10 banded side-steps each direction
10 alternating leg crossovers
10 alternating standing quad stretches
5 alternating elbow-up front rack stretches (bar or PVC)
5 stiff leg deadlift + squats
DOUBLE-UNDER PROGRESSION AND REVIEW