WOD – Tue, Dec 27
Warm-up
221227 WOD (Time)
RX
For time:
30-25-20-15-10:
GHD sit-ups or BB 35/45 35/15
100-80-60-40-20:
Double-unders
INTERMEDIATE
For time:
30-25-20-15-10:
GHD sit-ups (to parallel)or BB 35/45 35/15
Double-unders
BEGINNER
For time:
30-25-20-15-10:
Sit-ups
Single-unders
<h3>INTENDED STIMULUS</h3><ul><li>10:00-15:00.</li><li>Double-unders in sets of 20+.</li><li>Unbroken GHD-BB sit-ups.</li><li>Keep moving!</li></ul>
FINNISHER (Checkmark)
Accumulate:
50 back extensions
Or
50 BB good mornings
Cool Down
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation ankles calves shoulders
1 set:
1:00 lying hip crossover stretch
1:00 alternating scorpion stretch
1:00 standing toe touch + overhead reach
1:00 calf raises
1 set:
:30 single-unders
10 deadbugs
:30 high jump single-unders
10 deadbugs
:30 double-unders
10 deadbugs
1 set:
1:00 of row or bike (moderate pace)
GHD SIT-UP REVIEW
4 GHD sit-up (1/4 ROM)
4 BBsit-up (1/4 ROM) 35/45 15/35
4GHD sit-up (parallel)
4 BBsit-up (parallel) 35/45 15/35
4GHD sit-up (full ROM)
4 BBsit-up (full ROM)35/45 15/35
WORKOUT PRIMER
3 rounds:
:20 double-unders
– Rest :10
:20 GHD sit-ups or BB 35/45 15/35
– Rest :10