WOD – Sun, Dec 4
221204 WOD (Time)
RX
For time:
25 box jump overs (24/30 in)
800-m run
25 burpee box overs (24/30 in)
INTERMEDIATE
For time:
25 box jump overs (20/24 in)
800-m run
25 burpee box overs (20/24 in)
BEGINNER
For time:
25 box step-overs (12/20 in)
400-m run
25 burpee stepovers (12/20 in)
<h3>INTENDED STIMULUS</h3><ul><li>10:00 or faster.</li><li>Box jump-overs in 2:00 or less.</li><li>Run in 4:30 or less.</li><li>Faster-paced workout after several days of long efforts.</li></ul>
Warm-up
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
3 x 2:00 rounds of:
100-m jog
directly into an AMRAP of:
20 jumping jacks
10 walking lunges/low step-ups/tall step-ups
5 dive bomber push-ups
– Rest 1:00 between sets.
BOX JUMP OVER PROGRESSION
3×5 box jump overs
1 set:
200-m run
– All athletes should try to complete this in less than 1:00.
BURPEE BOX JUMP OVER PROGRESSION
2×4
MINI ROUND
1 set:
7 box jump overs
200-m run
5 burpee box jump overs
FINISHER (Checkmark)
5 sets for total time:
Max L-sit hang
– Rest 1:00 between sets.
then…
Max GHD hip extension hold
Cool Down
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
